2023-06-27 16:44:02
According to Inserm, 93% of French people say they have already suffered from joint pain (source 1). We are talking about arthralgia, which is often accompanied by joint inflammation, arthritis. Depending on its cause, it can be more or less disabling: in the most advanced cases of arthritis, the affected joint stiffens and becomes permanently deformed. Before getting there, it is possible to relieve pain by adapting your diet, your physical activity and more generally your lifestyle, to lose a few pounds!
What disease can cause joint pain?
Arthralgia can have many causes, the most common being thearthrosis (causing pain related to cartilage wear), very common among the elderly, overweight or obese people, athletes who put a lot of strain on their joints and women after menopause.
Several other diseases can also cause joint pain:
dropa condition caused by the accumulation of uric acid crystals in the joints, usually in the big toe;rheumatoid arthritisa chronic autoimmune disease that affects the joints;infectious or iatrogenic arthritis (due to a drug);ankylosing spondylitisa form of inflammatory arthritis that primarily affects the spine and causes joint pain and stiffness, particularly in the lower back;fibromyalgiaa disorder characterized by widespread muscle and joint pain, fatigue and sleep disturbances;Lyme diseaselinked to an infection with the bacterium Borrelia burgdorferi (transmitted by ticks), which can cause joint pain, especially if not treated quickly;osteoporosiswhich weakens the bones, making them more prone to fractures and can cause joint pain, especially in the spine and hips; etc.
Good care requires an accurate diagnosis. For that, quickly consult a health professional in case of persistent joint pain!
How overweight and obesity impact our joints?
overweight andobesity can cause and worsen joint pain – in the same way as a sedentary lifestyle, smoking, the practice of a sport that promotes joint trauma or even diet.
On the one hand, being overweight exerts additional mechanical pressure on the weight-bearing joints, such as the knees and hips. This increased pressure can lead to premature wear of the cartilage that protects the joints (osteoarthritis). On the other hand, obesity is also associated with chronic inflammation throughout the body, including at the joints. In question ? Excess adipose tissue contains inflammatory proteins called cytokines. This inflammation can damage joint tissue and contribute to joint pain and stiffness. Being overweight can also interfere with the effectiveness of certain medications. If they are not prescribed in sufficient quantities in relation to our weight, they can indeed prove to be ineffective. Also, some drugs are metabolized by our liver and excess body fat can affect liver function. If our liver is not working properly due to being overweight, so it can influence how the drug is metabolizedleading to insufficient concentration of the drug in the body. Being overweight can also lead to muscle imbalance, because the muscles have to work harder to support the joints. This can affect joint mechanics and increase the risk of injury. Finally, excess weight can make physical exercise – and movement in general – more difficult and painful. In fact, he can promote sedentary lifestylewhich can aggravate joint problems by reducing muscle strength and flexibility, but also by promoting additional weight gain.
In summary, reducing your body weight allows you to reduce pressure on the joints, improve joint function, reduce inflammation et reduce the symptoms of osteoarthritis. But if the pain is related to advanced osteoarthritis lesions, weight loss will not solve it! In other words, if you are overweight or obese and suffer from joint pain, it is recommended to quickly consult a health professional to get personalized advice and implement a suitable action plan!
How many pounds to lose to relieve joint pain?
How much weight to lose to relieve joint pain may vary depending on several factorssuch as initial weight, height, age, general physical condition and severity of joint pain.
Several studies have shown that even relatively modest weight loss may have beneficial effects on joint pain. One of the most publicized was published in 2004 in the journal Arthritis & Rheumatology (source 2). After eighteen months of observation, she concluded thata loss of 5 to 6% of the initial body weight allows you to obtain a significant improvement in your state of health. For example, if you weigh 100 kg, a weight loss of 5-10 kg can already bring noticeable relief to your joints. At the risk of repeating ourselves, do not hesitate to seek the help of a nutritionist and / or a coach.
Can you be fat and healthy?
Our tips for losing weight quickly and relieving your joints
Losing weight in a healthy and sustainable way is essential to relieve joint pain and improve overall health. For this, it is essential to consult a nutritionist to assess your state of health, identify your specific needs and provide you with appropriate recommendations. Among the main principles of weight gain:
Focus on a healthy and balanced diet which is close to the Mediterranean diet, advises Dr. Nina Cohen-Koubi, nutritionist doctor: bet on fruits, des vegetables, fish, white meat, whole grains and healthy fats. Avoid processed foodshigh in added sugars and saturated fat. Portion Control and focus on quality over quantity. However, make sure you don’t reduce your calorie intake too drastically, as this can negatively impact your metabolism and overall health. Prefer gradual and moderate weight loss.Every day, stay on the move : take the stairs, walk as much as possible, etc.Exercise regularly : Physical activity is essential for burning calories, building muscle and supporting weight loss. Choose low-impact activities, such as swimming, cycling or walking, that are easy on the joints. Gradually increase the intensity and duration of your workout, listening to your body and respecting your limits.At the same time, strengthen your muscles : by building your strong muscle mass, you can relieve the pressure on your joints, says the nutritionist. So consider incorporating muscle-strengthening exercises into your exercise routine, using weights, resistance bands, or your body weight.Stay well hydratedthis helps maintain the flexibility of the joints and promotes lubrication and the elimination of toxins.Adopt good sleeping habits “Sleep helps regulate our hormones. Disturbed sleep increases the secretion of ghrelin, the hunger hormone”, emphasizes the nutritionist.Finally, manage your stress, which can influence your hormones and eating habits, thereby promoting weight gain. Try meditation, yoga, or other relaxing activities like gardening, reading, music, etc.
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