by Jon Pearce | 22nd Mar, 2024 | Health
Rheumatoid arthritis can reduce your independence and leave you in pain without much relief. But you don’t have to suffer in silence. In this article, we share rheumatoid arthritis aids that you can install and portable items so you can enjoy the outdoors pain-free.
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- What is rheumatoid arthritis?
- Bathroom rheumatoid arthritis mobility aids
- Living room rheumatoid arthritis aids
- Outdoor & portable aids for rheumatoid arthritis
- Car rheumatoid arthritis aids
- Shopping aids for rheumatoid arthritis
What is rheumatoid arthritis?
Rheumatoid arthritis is an autoimmune disease that causes the immune system to attack, instead of protect, cells in your joints. The condition usually starts in smaller joints, such as the fingers, toes and wrists, making them swollen and rigid. However, over time, it can extend to knee joints, elbows and other areas of the body.
Bathroom rheumatoid arthritis mobility aids
Simple bathroom visits can cause extreme pain if you suffer from rheumatoid arthritis. Lowering yourself into the bathtub puts pressure on your joints, and standing in the shower can trigger aches and inflammation.
The good news is that bath aids for arthritis make washing a pleasant and comfortable experience. You can choose anything from mobility-friendly baths and showers to quick, budget-friendly installations.
Walk-in baths
Walk-in baths have wide, floor-level doors that create a watertight seal when closed. Instead of lifting yourself over the side of the tub, you can simply step in and sit down. This reduces pressure on the knees and decreases your risk of slipping.
Walk-in showers and wet rooms
Many showers are inside bathtubs or have a high step that requires you to awkwardly lift your knees. Walk-in showers and wet rooms are flush to the floor, so all you have to do is enter the room or open the shower door and step inside.
These types of showers often have digital remotes that allow you to switch on the water without turning a shower handle. It’s an additional handy feature that prevents you from unnecessarily aggravating finger joints and wrists.
Shower seats and stools
Standing can irritate your joints and make showering uncomfortable. However, shower seats and stools are a simple solution. They fit into the corners of showers, so you can sit down while washing for a pleasant showering experience.
Shower seats and stools can be freestanding, or you can install fold-down shower seats for a compact solution.
Living room rheumatoid arthritis aids
Relaxing in the living room is tough with rheumatoid arthritis. You sit down to ease the pressure on your joints, but all too soon, you need the toilet or another cup of tea. And getting off the sofa takes a few, usually painful, attempts. However, there are living room adaptive aids for arthritis to support your joints and help you unwind at home.
Recliner seats
Reclining seats are ideal for relieving joints when you sit or stand. They also provide back support to cushion your spine and armrests to relieve strain on the elbows.
Riser Recliners have a built-in riser mechanism to assist in sitting and standing. The chair gently rises and lowers using a remote to help you get up and down with ease. The adjustable backrest with luxurious cushioning takes pressure off your spine, and padded armrests support your elbows and wrists.
The convenient side pockets can store living room essentials, such as books, magazines, and TV remotes. It also has an inbuilt cup holder, so you don’t have to reach across a table every time you need a drink. If that wasn’t enough, our Riser Recliners have a heat and massage function to gently relax your muscles and soothe aching joints.
Grab rails
Grab rails are arthritis hand aids that help you balance and reduce the risk of falling. They’re easy to install and provide support in the bathroom, which is particularly important for slippery surfaces.
Install permanent rails in bathtubs or on shower walls to reduce joint strain and make transitions easy. Alternatively, try suction grab rails, which you take with you when visiting others.
Outdoor & portable aids for rheumatoid arthritis
It’s tempting to stay indoors when you have mobility issues, especially when something as simple as walking triggers pain. But never leaving your house can decrease socialisation and prevent you from doing essential tasks or your favourite hobbies. So, here are our top mobility picks for helping you leave your home comfortably with rheumatoid arthritis.
Rollators and mobility walkers
Rollators and mobility walkers provide support while walking, easing joint strain and improving balance.
Rollators and Mobility Walkers are made with lightweight aluminium frames so you can enjoy your outdoor walks. The thick rubber wheels help you glide over flat surfaces and are shock-absorbent, minimising bumps on challenging terrain. The adjustable handles and non-slip handle grips are ideal for easing sore joints, and the brakes provide additional stability and safety.
The ingenious designs of our walkers make them simple to fold. Keep one in your car, fold it up if you stop for a coffee or tuck it away when you get back home.
Walking stick
Sometimes, all you need is a bit of support to relieve your joints when you’re out and about. A sturdy walking stick with a smooth, broad handle is ideal for sore knuckles and wrists. Ensure you choose a stick with a rubber grip to prevent slipping and improve balance.
If you want to switch to a wheelchair, you can store your stick in our Wheelchair Walking Stick Holder. The convenient design clips onto your chair so you can carry it without inconvenience.
Car rheumatoid arthritis aids
Driving can become challenging as arthritis progresses, which is why we’ve included car essentials to ease joint stiffness and pain.
Car boosts
Taking an arthritis aid in the car, such as a mobility scooter, can be vital. But getting it into the boot is challenging when there is no one to help.
The Portable Car Boot Hoist is designed to lift your powerchair or scooter smoothly into the car boot. The hand controller allows you to raise the platform and holds up to 50kg in weight, with added straps for stability. Compact and lightweight, you can keep the hoist in your car boot for everyday use.
Car door support handles
Lifting yourself up and down from the sofa is an arduous task when you have arthritis. The same goes for getting in and out of the car.
Car door support handles hook onto the car door. They help you get out of the car seat and stabilise your body when lowering yourself down. The handles will ease any unnecessary strain on your joints, particularly the knees, when transitioning to and from vehicles.
Extended seat belts
Reaching around for your seatbelt can feel impossible with limited mobility in your shoulders and hips. Extended seat belts provide extra room so you can smoothly pull and clip your seatbelt, preventing pressure and strain.
Shopping aids for rheumatoid arthritis
Going shopping may seem simple for most people. But when you have inflamed joints, it can become tiring and difficult. Below are the best shopping mobility aids for rheumatoid arthritis.
Mobility scooters
Mobility scooters are a great way to visit friends and leave the house without worrying about joint pain. They are particularly helpful if you are out for long periods or if you’re generally feeling tired and sore.
Mobility Scooters have a sleek design and are ideal for trips out. The in-built suspension ensures a smooth ride over bumpy terrain, and the robust, anti-friction tyres ensure puncture-free travel. The easy-to-use speed dial allows you to tailor your speed to your surroundings so you can relax in comfort and style, making shopping simple.
Storage baskets
When you’re shopping, you need a place to store your items. That can include anything from groceries, rucksacks, or additional space to carry mobility aids. Our Detachable Rear Storage Basket hooks onto the back of your manual or electric wheelchair for more storage without putting pressure on your joints.
Hand grabbers
Picking items from the shelves requires grip and movement, which can cause extra swelling and stiffness in your finger joints. Hand grabbers, with simple-to-use levers and cushioned handles, take the pressure off. They are particularly useful for mobility scooters, as they allow you to reach for items without getting up and down.
by mobilityplus | 3rd Dec, 2023 | Health
Taking a shower can provide us with some much-needed reflection time, whether this be before the start of the day or at the end of it. Most of the time though, people in the UK are taking warm showers, as they are generally quite nice and pleasant and allow us to ease into the day. However, a growing number of people in the country are switching to having cold showers because they have a wide range of health benefits.
In this article, we discuss the health benefits of a cold-water shower that you can take advantage of. Cold showers may not be everyone’s cup of tea at first, but once you find out about some of these, you may begin to realise why they are becoming more popular.
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- Increases alertness
- Healthier hair
- Improves blood circulation
- Stimulates weight loss
- Speeds up muscle soreness and recovery
- Eases stress
- Relieves depression
- Improves emotional resilience
- Boost fertility
- Anti-ageing
1. Increases alertness
For those who find it a little tricky to wake up in the morning, a cold-water shower is the remedy that you need. It has lasting effects to amp up your alertness for the day. History tells the tales of Spartans using cold water showers to enhance mental and physical strength to make them more alert in combat.
Dr. David Greuner, Cardiovascular surgeon of NYC Surgical Associates said “Cold showers are a great antidote for waking you up in the morning after a late night. Anything that surprises or shocks you will bring on the fight or flight response and raise your level of alertness”. This sounds a little distressing for first thing in the morning, but if you’re feeling a tad groggy then this could be just the thing you need to wake up and seize the day!
2. Healthier hair
To give your hair a boost, a cold shower will help lock in moisture after you shampoo and condition your hair. It helps to tighten cuticles in your scalp to make sure your hair is well rooted, which can lower the chances of hair loss. It’s a win-win.
3. Improves blood circulation
As we age, our blood circulation tends to decline, and there is greater importance to counteract the overall effect on the body. Healthy blood circulation helps to provide oxygen to the brain and other vital organs. Interestingly, alternating between hot and cold water while you shower can help improve overall blood circulation.
4. Stimulates weight loss
Scandinavian researchers found that cold temperatures increase the metabolic rate of fat, and if this practice is sustained it can help strip away 9 pounds of fat a year. The researchers would still recommend a healthy diet and consistent exercise to support this weight loss.
5. Speeds up muscle soreness and recovery
Cold water showers are widely known to speed up the process of muscle repair. Athletes often take cold showers or ice baths to relax their muscles after a hardcore workout or intense match. In this study, the researchers analysed 360 people across 17 trials who plugged themselves in cold water after rigorous exercise. They found that cold water baths were very effective in reducing muscle soreness.
6. Eases stress
Stress is one of the most common health concerns around the globe, and many of us are seeking the most effective ways to manage this. The “shock” effect to the skin from getting a cold shower can make people more tolerant of stress, particularly if this is repeated over time. This study shows that cold showers are a form of oxidative stress on the nervous system, and over time the participants felt more “calm”.
7. Relieves depression
Research shows that consistent blasts of ice-cold showers are great for improving levels of wellbeing. Dr Nikolai Shevchuk believes that we need to be exposed to more thermal stress on the body, as it releases hormones that are often found in anti-depressant medications.
8. Improves emotional resilience
As previously mentioned, taking consistent showers can help you tolerate stress, which, in turn, improves your emotional resilience. Regular and consistent cold showers can ensure that your body will get used to the sensations.
9. Boost fertility
Although there isn’t a wide range of research, some small studies have found that there is evidence that suggests that cold showers can increase male fertility to some degree. Hot baths have been shown to reduce the level of sperm count, and cold showers are a good counter activity to reverse the effects.
10. Anti-aging
With better blood circulation, your skin will also appear healthier and clearer as it will help nourish the skin tissue cells. The more oxygen circulated around the body, the more radiant and polished the skin will feel and look. Many studies have also been conducted to show that stress can age the body, and cold showers are a good combat for this too.
Conclusion
Cold showers are a great example to add to your self-care routine. We’re automatically accustomed to hot showers, particularly in the winter season; but perhaps this could be a new routine of relaxing after a long day or before the day has begun.
Taking the plunge into having regular cold showers can be daunting, but as we’ve seen there are significant health benefits. You do not need to switch completely to cold showers, but potentially alternating between cold and hot can be a good way to ease into the process and reward yourself if you’re finding it slightly harder to become accustomed to!
Cold showers are a great example to add to your self-care routine. We’re automatically accustomed to hot showers, particularly in the winter season; but perhaps this could be a new of relaxing after a long day. At Mobility Plus, our wellbeing and health are a priority, take a look at our other health-related articles on our blog here. If you are interested in easy-access bathing solutions, see our walk-in bath and shower ranges.
by Jon Pearce | 29th Jun, 2023 | Health
If you or someone you know has arthritis, the pain, stiffness and swelling can make everyday tasks and navigating the home a challenge. Making adjustments to your home can make the environment more arthritis-friendly to help soothe any aches and pains and make your space safer.
In this article, we will share some of the best ways to adapt your home for safety and comfort.
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- How to adapt your living room for arthritis
- How to adapt your kitchen for arthritis
- How to convert your bathroom to a mobility bathroom
- Incorporate these arthritis aids into your home
How to adapt your living room for arthritis
If mobility is an issue for you, changing the layout of your living space can make your life dramatically easier:
- Upgrade to sturdier furniture that has high backs and arms, so you can lean on them for support when you are moving around the living room.
- Install handrails and other arthritis aids for any level changes to help you manoeuvre from one space to another while putting as little pressure as possible on your joints.
- Keep floors clutter-free without any cables or objects in areas you could trip over them or have to step over.
- Place your daily essentials within easy reach.
- Purchase heavier chairs and furniture to ensure they are sturdier on the ground and will not topple over easily (stick to low cupboards and drawers to reduce the risk of injury should they fall).
- Reduce clutter and create more space in between furniture to prevent the risks of trips and falls.
How to adapt your kitchen for arthritis
You will probably use items in your kitchen multiple times a day, and you can make your life easier by placing objects within easy-to-reach areas.
- Consider lowering cupboards so you do not have to stretch up to reach items.
- Only fill your cupboards and fridge/freezer with essentials. The fewer food items you have, the less you need to stretch and move things around to reach what you need.
- Purchase ergonomically designed kitchen tools that specifically suit people with arthritis—such as knives—to limit strain on your joints.
- Replace heavy cookware with lighter alternatives for less weight to lift.
- Keep appliances within reach on the counter to prevent you from bending, reaching or stretching into cabinets.
- Buy pre-chopped fruit and vegetables to limit the use of knives for less strain on your wrists. Alternatively, invest in a food processor to chop ingredients for you.
- Purchase electric kitchen tools, such as a tin opener, to reduce how much physical work is required of you.
- Switch to smaller, lighter items that are easier to lift and open (such as washing powder).
- Consider the material and design of food packets (for example, plastic packages require wrist strength to pull open compared to cardboard).
- Invest in a trolley to transport food from the kitchen to the dining room without having to grip plates and mugs.
- Choose mugs with two handles, making it easier to grip for even weight distribution.
- Purchase a washing-up bowl with a drainer built in, so you can empty the water out of the bowl without having to lift it.
- Consider handheld electric tools, as they are less cumbersome to operate and move.
- Ring-pull tins are much easier to open and do not require a tin opener.
- Kettle tippers allow you to pour hot water into a mug without picking up the appliance.
- Have a kitchen stool to hand, so you can rest if you are preparing food in the kitchen for extended periods.
- Upgrade utensils to ones made out of silicone and with thick grips as it is lightweight and easy to handle for those with joint arthritis mainly found in their hands and wrist.
- Faucet grips make it easier to turn on the water without requiring much physical strength.
How to convert your bathroom to a mobility bathroom
Bathrooms can be a dangerous place for anyone (have you ever nearly slipped in the shower or bath?). But if you or someone you love has arthritis, this room may require an update to make items easily accessible and improve safety.
- Use a seat in the shower and install handrails for you to grip onto, making bathroom daily routines manageable for those with rheumatoid arthritis.
- Keep non-slip mats by the toilet, shower/bath and sink to soak up any water splashes immediately.
- Install holders in the shower at the right height to prevent you from bending over or stretching to reach toiletries.
- Consider soap rather than bottled toiletries. Plastic bottles require twisting/flipping the lid to open and close them, whereas soap is more accessible and lighter.
- Purchase a highboy toilet seat if bending down causes too much pain/pressure.
- Use a towel warmer to keep your body warm as you get out of the shower. Extreme temperature fluctuations can put stress on the joints.
- Swap out round knobs on doors for flat handles, as they are easier to push open if you have arthritis in your hands or wrists.
- Upgrade to hands-free dispensers to wash your hands and body, eliminating the need to pick up heavy bottles and twist open caps or press pumps.
- Use a long-handled brush in the shower rather than a loofah to make it easier to clean your body without stretching or twisting.
- An electric toothbrush is easier on the wrists than a manual toothbrush.
Make adjustments to your bathroom routine
Consider these modifications to your bathroom routine, so you are more comfortable when bathing.
- Use dry shampoo instead of shampooing/conditioning your hair as often to save yourself the time and pain involved with cleaning your hair.
- Take your time when bathing, particularly when moving around in the shower/ bath, if your arthritis is painful. Spend extra time soaking your joints for more time to help reduce any soreness.
- Bathe when someone’s present in your home so, in the event that you fall or need assistance, someone is there to help.
- Keep medications and a first aid kit nearby and easy to access daily or in the event of an emergency.
Incorporate these arthritis aids into your home
Your home is your haven, and these tips can help to make your space more arthritis-friendly.
Keep warm
A warm, dry environment will not aggravate arthritis like a cold, damp space will. Most people with arthritis find that damp, cold environments make symptoms worse.
- Increase the temperature on the thermostat to higher than you would usually have it, especially in winter, to prevent temperature fluctuations.
- Aim to keep a consistent temperature throughout the home, as moving from a warm room into a cold bathroom can antagonise arthritis.
Make lighting and heating units more accessible
Lighting and heating controls should be easily accessible to prevent you from straining yourself to reach/operate the systems.
- Position the switches/controls at a height that is easy to reach without stretching.
- Raise/lower sockets so you do not need to bend down or stretch to switch them on/off.
- Consider touch-sensitive or motion-sensitive lights.
- Install motion-sensitive lighting in the landing, hallway and on stairs, enabling you to see easily when it is dark.
Conclusion
Ease arthritis by making the above adjustments to your home. Consider renewing furniture and everyday items with more ergonomic alternatives to eliminate as much strain as possible on your joints. We also suggest upgrades, so toiletries and daily necessities are more accessible with as little pressure as possible on your body.
by Jon Pearce | 9th Mar, 2023 | Health
Bathrooms are a place to relax and unwind. But despite being a peaceful haven, bathrooms have a few hazards we must watch out for. Floors and bathtubs can become wet and slippery, and accidents can happen.
A room that typically features hard styles of flooring, such as tiles, and a bathroom is a place where slips and falls can easily occur, especially if surfaces are wet and slippery.
According to the National Institute on Aging, more than one in four people over the age of 65 falls each year and almost 80% of falls in the home occur in the bathroom. It isn’t just older people who need to be mindful of bathroom safety; as a room that features more hard surfaces than most, we all should be aware of the potential for injury in this area.
Fortunately, there are a few steps and modifications that you can take to reduce the risk of bathroom hazards for both seniors and other adults or children in your home.
In this blog post, we’ll discuss our top tips for improving your bathroom health and safety so you can relax knowing that your bathroom is a safe space for your family.
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- Installing grab bars
- Use non-slip mats, and rugs
- Install flooring with non-slip surfaces
- Install a shower bench or chair
- Install an elevated toilet seat
- Install a walk-in shower or bathtub
- Remove clutter and keep essential items within reach
- Add easy turn taps
1. Installing grab bars
Grab bars are one of the simplest and most effective ways to make a bathroom safer, especially for seniors or anyone with disability bathing needs. Grab bars are bars that provide support and stability in the bathroom.
Grab rail positions are important and can be placed in different areas of your bathroom, such as in your shower or bath or beside your toilet, to help get up and down safely and in a controlled manner.
There is a range of different grab bars available with different finishes. You can choose a design that not only meets your practical needs but also fits with the design of your bathroom. You can also choose the level of grip you require with your grab bar.
Grab bars are a great safety feature as you can place them in the area you need them most, so you or your family member will have extra stability in those tougher to navigate areas. Find out more about grab bars.
2. Use non-slip mats, and rugs
Slips and falls are much more likely to happen on wet surfaces (Health and Safety Executive). This is why using non-slip rugs and mats in your bathroom is so important. Having a bathroom mat in locations such as beside your shower and bath, and near your toilet can help prevent excess water from causing your floor to become slippery.
Try to choose mats and rugs with an anti-slip backing or consider a mat with suction cups on the underside. This will help grip your bathroom floor more securely, so you’ll have a mat you can dry your feet on after showering and one that will stay securely in place.
You can also get rubberised mats for inside your shower and bath. These mats are designed to be waterproof, and they help prevent accidents by adding a grip to the base of your shower and bathtub.
3. Install flooring with non-slip surfaces
The type of flooring you use in your bathroom can also improve your safety. To reduce the risk of falls, you should opt for flooring with a non-slip finish. There are many different options for bathroom flooring that provide extra grip and stability, such as vinyl or rubber flooring.
These materials are designed to be more robust and water resistant than other forms of flooring, so they can help prevent accidents and make your bathroom a safer environment.
4. Install a shower bench or chair
Standing for extended periods can be difficult for elderly people, or those who have difficulty with mobility, especially in a shower or wet room. You can provide a safe, comfortable place to sit while showering by installing a shower bench or chair.
Choose a sturdy chair or bench that suits the user’s weight and needs. Choosing a model with a backrest and armrest can also provide additional stability and support for the user.
5. Install an elevated toilet seat
Sitting down and standing up from a low toilet can cause issues for seniors or people with mobility issues.
High toilet seats can help make the process of getting on and off the toilet by reducing the distance you need to lower yourself. There is a range of options so you can choose the one that best suits the user’s needs.
6. Install a walk-in shower or bathtub
Refurbishing your bathroom can be a great way to bring your bath and shower up to standard to meet you or your loved one’s changing needs. Walk-in showers and bathtubs are designed to provide a comfortable and safe experience when bathing.
Walk-in showers come with a wide door, allowing users to walk in easily. They also have non-slip surfaces, and some have a built-in seat for extra support.
Walk-in baths are also becoming increasingly popular as they make bathing easier to manage for those with mobility issues; they feature a door to allow easy access to the bath and a raised seat to make getting in and out as easy as possible.
7. Remove clutter and keep essential items within reach
This tip is simple yet effective. Clutter can make it harder to move around the bathroom and increase the risk of tripping. Removing unnecessary items from the bathroom on a regular basis or adding additional storage to ensure the bathroom is always clean and tidy can help reduce risk.
Solutions such as additional shelving can ensure that essentials like soap, shampoo and conditioner are always within reach, so no bending down or stretching is required to get these items. Additionally, keeping floors and surfaces clean can ensure that there is no residue from bathing products left over, which could cause slips or falls.
8. Add easy turn taps
Taps with long levers and smooth actions are a great modification to make use easier for seniors or anyone with conditions such as arthritis that could affect mobility. Easy turn taps can give you more control and make turning on and off the tap smoother, allowing for easier control of temperature and water flow
These are just a few of the modifications you can make to your bathroom to ensure it is as safe and comfortable as possible. Taking extra care when designing or renovating your bathroom will give you peace of mind knowing that you or your loved one’s safety is taken care of.
With these tips at hand, your bathroom can be a safe place where you can bathe and wash without the worry of potential slips and falls. These features offer safety and security and thanks to the wide range available, you can tailor your bathroom modifications to meet individual needs and even choose options that are not only practical but look fantastic too.
by mobilityplus | 17th Jul, 2021 | Health
With more and more people considering their impact on the planet, it is no surprise we are looking at our food choices as one of the ways to help with sustainability. The meat and dairy industries have come under scrutiny for their part in causing damage to the environment, via greenhouse gases from livestock, deforestation and water shortages from farming, and vast ocean dead zones from agricultural pollution.
People all over the planet are adopting diets to support this movement. Ranging from flexitarians (a person who has a primarily vegetarian diet but occasionally eats meat or fish) to vegetarians (no meat) to vegans (no animal products at all). However, people are not just looking to reduce their carbon footprint. Many are looking at these lifestyle changes to improve their health too.
Diet that helps arthritis
Scientists have long known the anti-inflammatory effects of plant foods and how one can positively affect health issues, such as arthritis, by focusing on what’s on their plate. But does a vegan diet help reduce arthritis symptoms and pain?
This appears to be heavily dependent on what type of arthritis is the focus. Adopting an ‘anti-inflammatory diet’ rich in plenty of fruits, vegetables, whole grains and legumes, for an inflammation-led disease such as Rheumatoid Arthritis (RA) has had promising results in trials. One study found that 4 weeks on a low-fat vegan diet improved RA joint pain, stiffness, and swelling. There is also an interesting link with improving the ‘good bacteria’ in your gut by eating more fibre from a higher plant diet. These bacteria help to keep inflammation in check and support the immune system.
Furthermore, studies show that people who follow a vegan or vegetarian diet are less likely to be overweight or obese compared to their meat-eating counterparts. The impact of weight on the joints and bones significantly drives factors that contribute to Osteoarthritis (OA) and RA.
One of the most beneficial type of diet for arthritis so far is the so called “Mediterranean diet”, which promotes the intake of fruits, vegetables, and nuts as well as certain types of fish for increased omega-3 intake. Therefore, while the idea is still a nutrient dense diet focusing on vegetables, leafy greens, beans and wholegrains certain non-vegan foods could still provide beneficial for decreasing inflammation.
Is meat & dairy the problem?
What the studies don’t show clearly however, is if it is the animal products causing the issues of inflammation and weight gain or if it’s the overconsumption of animals, unhealthy habits and processed foods that accompany the majority of people following a typical Western Diet. The issue is more complex than “plants good, animals bad,”. Vegan diets tend to include more healthy foods in general as well as healthy lifestyle choices such as exercise and being in nature. Meat eaters as a group tend to eat more processed foods (pizza, burgers, cheese) and are more sedentary, which can trigger inflammation.
Some studies also suggest a possible link between chronic inflammation and saturated fats found in red meats, full-fat dairy foods, butter and poultry skin, while fats found in olive oil and avocado does not have the same effect
There is yet to be a study on a population who eats mostly plants, some animal products and adopts healthy lifestyle choices and the impact on arthritis, however.
Likewise, you can be vegan and still eat plenty of foods that will not help your arthritis symptoms or contribute to a healthy diet. For example, sugar, chips, alcohol, white bread and meat substitutes, which all come from plants, can trigger inflammation.
More anti-inflammatory plants
What is clear is the impact on having more plants in the diet is good for both your health outcomes and the planet. No wonder why the vegan anti-inflammatory diet is so popular with people with arthritis, people who focus on a diet with more fruits, vegetables, legumes, nuts and seeds, healthy fats and whole grains (i.e., brown rice and barley) instead of refined carbohydrates like white pasta, bread or rice are increasing their body’s nutrient stores to support repair mechanisms in the body.
These plant foods are also packed with phytochemicals (plant-based compounds) that include antioxidants, flavonoids and carotenoids, all of which protect the tissues from oxidation and help reduce inflammation.
Possible problems with plant-based diet
If adopting a vegetarian or vegan diet sounds appealing for your arthritis, consider what you may need to supplement or provide more of in your diet.
These include; vitamin B-12 (which are only found in animal products and essential for brain function) omega-3 fatty acids (which also reduce inflammation and support cell-communication), iron (to protect against potential anaemia), zinc & vitamin D (for the immune system), calcium (for bones support) and selenium & iodine (for a healthy thyroid).
One of the main areas of consideration we hear when people talk about veganism is protein intake. While protein intake changes based on how much we weigh and how active we are, the general daily intake for the average adult ranges around 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams – but that’s only the bare minimum to hit in order to not experience negative side effects.
One thing to consider however is that older adults have significantly increased protein needs – up to 50% higher than average, or about 0.45–0.6 grams per pound (1–1.3 grams per kg) of body weight.
For this reason, it is best to add a protein source to each of the 3 main meals a day to ensure the basic needs are met. The most popular source of protein for vegans are beans, chickpeas, nuts, and tofu – all containing enough protein to cover the daily intake if consumed at a proper amount.
For example, a large egg, which is a favoured source of protein for non-vegans has only 6g of protein and both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml) so adding them in to your dishes in any format can help ensure you meet your needs.
by mobilityplus | 10th May, 2021 | Health
We’re regularly reminded of how important hydration is for everyone, young or old. But did you know that our hydration requirements change as we age? Water is one of the most critical elements, with up to 60% of the human body made of water. Keeping hydrated is essential for the normal function of our bodies. So, why do we need to monitor our hydration more closely the older we get?
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From the effects dehydration has on the body and mind, to the benefits a well-hydrated system can offer, there’s a lot of reasons we need to manage our water intake. A recent study published in The Journal of Physiology found hydration plays an essential role in managing body temperature and fighting off a range of health issues. With water used by every cell in our body, we must take care to fend off dehydration, especially as we approach the warmer months in summer.
It’s not always well known that we need to increase our water intake as we grow older, which means this gap in knowledge can be causing many to underestimate how much water they should be consuming every day. Discover why hydration is so important and how to improve your water intake.
Why is hydration important?
Good hydration is a crucial part of a healthy diet. Healthy hydration levels affect almost every bodily function, including supporting our blood system by carrying essential glucose, oxygen and nutrients to cells, helping our kidneys to filter waste products we no longer want from our systems, lubricating our joints and eyes, helping the normal function of our digestive system and keeping our skin healthy. Good hydration levels have also been linked to improved cognitive function, better quality sleep and overall improvements in mood.
Signs of dehydration
There are a broad range of symptoms that we can experience if dehydrated, and they often depend on the level of dehydration being experienced too. Signs of dehydration often include:
- Dry mouth, lips or eyes
- Feeling thirsty
- Dizziness or lightheaded
- Infrequent urination and/or darker coloured urine
If you notice these signs, you should prioritise increasing your fluids to prevent the problem becoming worse. If symptoms persist, this could lead to complications associated with dehydration, such as:
- Low blood pressure
- Sunken eyes
- Reduced skin elasticity
- Drowsiness, confusion and/or disorientation
Long term dehydration can result in:
- Reduced kidney function and infection
- Constipation
- Muscle damage
- Dry or flaky skin
- Fatigue
Causes of dehydration
There are a number of reasons someone can become dehydrated, from not consuming enough fluids to illness. Commonly associated causes of dehydration include:
- Vomiting or diarrhoea
- Heatstroke
- Diabetes
- Excess sweating
- Fever
- Consumption of certain drinks such as alcoholic beverages
- Certain medications that are known as diuretics
Why is hydration more important as we age?
Dehydration is a common problem among elderly people in the UK, made more pronounced during the hotter months of the year. There are a number of reasons this occurs more often in older people than in younger. The water levels in our body decrease as we age, meaning that between the age of 20 and 80 years, there is approximately a 15% reduction in our water volume.
This is a natural effect of the ageing process, which is why as we age, we must take care to pay attention to our fluid intake. This reduced water volume as we age means we become more susceptible to dehydration the older we get. Our threshold for hydration is decreased, meaning the onset of dehydration can happen more rapidly than when younger.
Sweat is a common function of the body that helps us to regulate body temperature. However, when we are older, this becomes more difficult to manage. With naturally lower water volumes, the body doesn’t manage heat regulation as easily, which can result in increased strain on the heart, especially during exercise.
Temperature regulation isn’t only associated with exercise, though. It affects us whenever we need to adapt to our environment, whether hotter or cooler. Hydration helps mitigate issues related to body temperature, such as risk of heat exhaustion, heat stroke and adverse heart problems.
Some important benefits of maintaining hydration extend beyond the regulation of body temperature too:
Improved physical and mental health
Our minds have been found to be healthier when our hydration levels are higher. This encourages improved cognitive function and allows our brains to function at their full capability. Exercise is also easier for people when they are hydrated, improving endurance levels, heart rate and speeding up the recovery process.
Prevents illness
It’s no surprise healthy hydration keeps illness at bay. From reducing short term risks associated with dehydration, such as urinary tract and kidney infections, to long term conditions such as diabetes, hydration plays a key role. Not only does healthy hydration reduce the impact of illness, but it also helps with the recovery process if we do fall ill.
Better mood
Hydration has been linked to your mood, with even mild dehydration having an impact on how we feel. From feeling more tense or ‘off’ to playing a role in feeling down, not getting enough H20 can have more of an impact than we realise. With water playing a vital role in our emotions, ensuring we’re reaching optimum hydration levels can keep us feeling better.
How much water do I need to stay hydrated?
Most adults should aim for around two litres of water per day to maintain good hydration levels. For most people, this equates to around 8-10 classes per day. While this is a good base indication, it’s important to note that water intake will differ from person to person and is highly dependent on activity and climate. This is why in the summer we often need more fluids than during winter.
A lot of people wonder if only water intake contributes to their hydration. While water is the best source of fluids to maintain your hydration level, tea and coffee contribute to your fluid intake, as do foods with high levels of water such as cucumber, watermelon and berries. It is important to ensure you are not relying on food and tea or coffee to provide all of your fluid intake.
How to improve your hydration levels
Maintaining hydration can become more difficult as we age. Older people tend to have reduced thirst levels, which means they don’t notice they are dehydrated until later than a young person would. It can also be difficult with people who are experiencing dementia as they may forget to drink.
To improve hydration levels, consider these tips to help you stay on top of your fluid intake.
- Drink small amounts often. By drinking smaller amounts of water more frequently you can maintain improved consistency in hydration levels.
- Swap regular tea and coffee for decaffeinated versions. Caffeine is a diuretic, meaning it encourages the body to eliminate fluids. By switching your tea and coffee to low caffeinated versions, you will reduce the diuretic effect.
- If you have trouble drinking two litres of plain water daily, consider adding fresh fruit including citrus or berries to your water to gently and naturally flavour it.
- Keep a bottle or jug of water close to you. If you keep water within your sight, you are more likely to drink it more often and reach your daily target.
- Keep tabs on how much you drink. This can be noting down how many glasses you are having or using a water bottle that has measures on it to show you how much you’re consuming.
- Add high fluid foods to your diet. Soups, smoothies and lots of fruits and vegetables contain higher amounts of water. While these shouldn’t be relied upon to increase fluid levels, they can contribute up to as much as 20% of your daily water intake.
- Setting yourself reminders can be a useful way of ensuring you keep up your fluids consistently throughout the day.
- Drink a glass of water with every meal, this makes it easy to remember to drink and can also help you avoid overeating at mealtimes.
Can you drink too much water?
The simple answer is yes, you can drink too much water. Overhydration is a problem when someone consumes too much water, which reduces the electrolytes in your body. A fall in your electrolyte levels can cause headaches, nausea and muscle weakness. Signs you have consumed too much water can include swollen lips, hands and feet – though this differs to fluid retention caused by other conditions. If you are concerned about overhydration or dehydration, you should speak with your doctor to ensure you are maintaining optimum hydration levels to keep you healthy.
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