Arthritis is not a single disease; it is an informal way of referring to joint pain or joint disease. There are more than 100 different types of arthritis and related conditions. People of all ages, sexes, and races can and do have arthritis, and it is the leading cause of disability in America. More than 50 million adults and 300,000 children have some type of arthritis. It is most common among women and occurs more frequently as people get older.
Common arthritis joint symptoms include swelling, pain, stiffness and decreased range of motion. Arthritis can cause permanent joint changes. These changes may be visible, such as knobby finger joints, but often the damage can only be seen on X-ray.
Osteoarthritis is the most common type of arthritis. Over time, joints can lose strength and pain may become chronic. Risk factors include excess weight, family history, age, and previous injury.
When the joint symptoms of osteoarthritis can be managed by:
- balancing activity with rest
- using hot and cold therapies
- regular physical activity
- maintaining a healthy weight
- strengthening the muscles around the joint for added support
- using assistive devices
- taking over-the-counter (OTC) pain relievers or anti-inflammatory medicines
- avoiding excessive repetitive movements
If joint symptoms are severe, causing limited mobility and affecting the quality of life, some of the above management strategies may be helpful, but joint replacement may be necessary.
Osteoarthritis can be prevented by staying active, maintaining a healthy weight, and avoiding injury and repetitive movements.
Cooking can be difficult for people with arthritis who live with physical limitations, pain, and fatigue. Here are some meal-prep strategies to help you fuel your body with nutritious and delicious food, even when arthritis has left you feeling tired and in pain.
2. Use tools for chopping and stirring. Actions that force you to exert a lot of pressure on your joints in the hands and wrists can be painful, which is why chopping, cutting, and stirring are perhaps the hardest kitchen tasks for those with arthritis. Food processors help people with arthritis who have difficulty with manual cooking tasks like chopping, cutting, and slicing. The food processor will automatically chop, shred, or slice after you load it. Choose a food processor which is manageable.
3. Get help with jars. Jars can be a pain to open. Flat, rubber grips may make it a little easier but still require some effort. You can also try a mounted under-cabinet opener, and there are even electric jar openers. For hard-to-pop-open plastic containers, like yogurt use an inexpensive ring on your thumb and place the ring under the edge to lift it up.
4. Rocker Knife or Specialty Knives Simplify Cutting. Rocker knives are an example of a specialty cooking tool. The two-handled design puts strength and controls back into cutting and chopping. The rocker blade design has the motion built right in.
5. Lighten your load. Use lighter weight pots and pans. This also goes for plates, prep bowls, cookware, and storage containers. Be extra careful with large pots of food. Pots and pans can be heavy, clumsy, and hard to manage for people with painful, arthritic joints. Using a pot or pan with two handles distributes the weight more evenly between both of your hands and wrists.
6. Pull Up a Stool. Sit on a chair to do all the chopping and prep work. Work at your kitchen table, or if you have stools under the counter, sit there. If you are standing, use an anti-fatigue kitchen mat. Non-trip mats can take some of the stress off your legs and feet.
7. Store Foods Conveniently. Make sure you have food storage containers that are easy for you to open and easy for you to stack. Whether you choose plastic storage containers with easy-open lids or Ziploc bags, make sure they are convenient for you.
8. Make Kitchen Shelves Accessible. Your kitchen shelves should be easily accessible so that you don't strain your muscles and hurt painful joints when trying to reach dishes, cookware, or food. Have your most commonly used items closest to where you use them. Make sure kitchen items are not stacked precariously so that they can fall as you reach for them. Set up your kitchen with safety in mind and convenience too.
9. Invest in a slow or instant cooker. One-pot meals are the way to go to simplify your prep and cleanup. Slow cookers and Instant Pots make it easy to throw the ingredients in and forget about them until they’re ready.
10. Get help from the grocery store. Grocery shopping doesn’t have to be difficult as it used to be. Home delivery or pickup services take this task off your shoulders. If you do venture to the store, take advantage of any assistance the store can give you. Shop for precut veggies in both the fresh and frozen sections, ask the butcher and fishmonger to cut up meat and debone fish or buy precooked foods like a roast chicken to doctor up at home.
11. Delegate. A good manager knows what tasks to hand off to others. If you find something really painful, ask your partner or kids to help.
12. Simplify cleanup. Use the dishwasher. You can also prepare ahead of time for less mess by placing liners in your slow cooker, aluminum foil in your roasting pans, and parchment paper on your cookie sheets.
13. Planned Leftovers. Make extra food and plan for leftovers. By doubling your recipe, you can create planned leftovers which you can freeze and have available for another day.
Take steps to avoid foodborne illness
People who take arthritis medications that suppress the immune system are particularly vulnerable to E. coli, hepatitis C, and other food-related illnesses. Stay apprised of food recalls and remember to thoroughly wash fruits and vegetables.
Resources
1. Arthritis Foundation, Arthritis Diet
2. Nutrition and Rheumatoid Arthritis, by Kristine Duncan, RDN. TodaysDietitian
3. Rheumatoid Arthritis: Cooking Made Easier, Everyday Health.
4. Tools and Techniques to Help Seniors Achieve Independence in Eating, Kathy Birkett RDN
5. Shopping and Preparing Easy Meals When You Have Arthritis, WebMD
1. Arthritis Foundation, Arthritis Diet
2. Nutrition and Rheumatoid Arthritis, by Kristine Duncan, RDN. TodaysDietitian
3. Rheumatoid Arthritis: Cooking Made Easier, Everyday Health.
4. Tools and Techniques to Help Seniors Achieve Independence in Eating, Kathy Birkett RDN
5. Shopping and Preparing Easy Meals When You Have Arthritis, WebMD
