Eating Well with Arthritis

Submitted by Jessica Pashko

Edited by Marcia Bristow MS RDN CSSD CD

Maintaining an active lifestyle into older adulthood promotes happiness, longevity and wellbeing. As attractive as this may sound, approximately 15% of  people suffer from a type of arthritis which presents challenges to making exercise part of daily life.¹ Increasing age, overuse injuries, and decreased muscle mass greatly increase the risk of developing arthritis.² While rheumatoid arthritis is an autoimmune inflammatory disease affecting the joints, osteoarthritis develops gradually from repetitive, high-impact movement.² Due to the wide range of symptoms, there are several options for pain relief.

Common methods for arthritis management and prevention include use of a few supplements and non-steroidal anti-inflammatory drugs (NSAIDS.)  Some popular supplements are gluocsamine (builds cartilage,) chrondroitin (adds fluid to joints and builds cartilage,) and methylsulfonylmethane (anti-inflammatory on muscles.) Yet, these supplements can be costly and need to be taken consistently for best results. Supplements that contain fish oil, such as omega-3 capsules, may interact with other athritis management methods, including: NSAIDs, ginkgo, and Vitamins C and E, affecting the intended use.¹ Daily use of NSAIDs over a long period of time, or taking more than 6 tablets in a 24 hour peiod, can cause stomach discomfort. Luckily, research suggests that whole foods with anti-inflammatory properties can lessen arthritis symptoms, prevent worsening and may be a safer, more cost effective alternative to using supplements.^1,2,3

Foods are referred to as “anti-inflammatory” when they contain antioxidants, such as omega-3 fatty acids, oleic acid and Vitamins A, C & E, since they block inflammatory pathways.^1,2,3 Studies have found that consumption of omega-3-rich foods decreases joint tenderness and duration of morning stiffness, and vitamins A, C & E combined reduce the severity of rheumatic symptoms.¹ Furthermore, a survey found that people with arthritis believed that diet positively impacted symptoms: pain, joint swelling, and reduction of physical fitness.³ In addition to improving symptoms, whole foods can be less expensive and more flavorful!

While there is always room for more research, both supplementation and whole foods remain options for managing arthritis. Ultimately, it comes down to cost effectiveness and ease of use when deciding which approach is best for you. However, with supplementation comes the risk of exceeding safe level of intake, which is why it is best to eat food first, then supplement. Fatty fish, walnuts and eggs are omega-3-rich foods to add to your diet. Substituting olive oil for other fats is yet another strategy for increasing oleic acid, which will boost the antioxidant content of meals. Making your plate a “rainbow” with brightly colored fruits and vegetables can provide Vitamins A, C & E, plus fiber and minerals. Next time at the grocery store, add more foods to your basket instead of supplements.

References:

1.       Rosenbaum, Cathy Creger, PharmD,M.B.A., R.Ph, O'Mathuna DP, PhD, Chavez, Mary,PharmD., F.A.A.C.P., Shields K, PharmD. Antioxidants and anti-inflammatory dietary supplements for osteoarthritis and rheumatoid arthritis. Altern Ther Health Med. 2010;16(2):32-40.

2.     Szychlinska MA, Castrogiovanni P, Trovato FM, Nsir H, Zarrouk M, Lo Furno D, Di Rosa M, Imbesi R, Musumeci G. Physical activity and Mediterranean diet based on olive tree phenolic compounds from two different geographical areas have protective effects on early osteoarthritis, muscle atrophy and hepatic steatosis. Eur J Clin Nutr. 2018;56(229):1-17. doi:10.1007/s00394-018-1632-2.

3.     Grygielska J, Kłak A, Raciborski F, Mańczak M. Nutrition and quality of life referring to physical abilities – a comparative analysis of a questionnaire study of patients with rheumatoid arthritis and osteoarthritis. J Rheumatol. 2017;5(55):222-229. doi:10.5114/reum.2017.71629.

4.     Felson D. Arthritis: What works. What doesn't. Nutrition Action Healthletter. October 2017.

The Link Between Social Media & Eating Disorders

Submitted by Amy Sercel MS RD CD

Edited by Marcia Bristow MS RDN CSSD CD

Social media use has become more and more common over the past few years.  In 2015 it was estimated that 90% of adolescents between the ages of 18 and 29 were on social media.¹ Social media is now considered to be the most widely-used method of information sharing, and many people are using various platforms to learn recipe ideas, get health tips, and stay motivated as they work towards fitness goals.² Unfortunately, social media also provides many opportunities to spread misinformation under the guise of evidence-based recommendations, and promote unhealthy attitudes and behaviors.  While this can lead to a huge number of health consequences, some of the more insidious outcomes include negative body image and even the development of disordered eating.

Some studies have shown that people who spend more time on social media tend to experience more body dissatisfaction and body surveillance.³ This means that they are more likely to hold critical views of their bodies and weight statuses, and may be more likely to engage in body checking behaviors to sure they haven’t gained any weight.  Typical body checking behaviors include pinching parts of the body, looking in the mirror, or trying on the same piece of clothing to ensure the fit hasn’t changed.  People who use social media more often also tend to make more comparisons between their own and other peoples’ bodies (both on social media platforms and in person).  They are more likely to place a high value on thinness and be less satisfied with their own weight regardless of their health status.³ In one study of 960 female college students, researchers found that women were more likely to express concerns about their weight after using Facebook; women who spent the most time on the site were more likely to engage in body- and appearance comparison.⁴

The biggest predictor of negative body image and disordered eating behaviors appears to be “active” social media use, especially when this is centered on photos.  Studies suggest that people who spend more time viewing photos, posting status updates, and looking at “fitspiration” or “thinspiration” posts may be more likely to base their self-worth on their appearance.^3,5 Specifically, people who spend more time posing for, selecting, editing, retouching, and sharing photos of themselves (selfies) were found to have lower body image and a stronger desire to lose weight.  It isn’t possible to say which factor here is the cause and which is the effect, since this particular study was not a randomized experiment.¹ Unfortunately, most social media platforms are currently photo-based, meaning that navigating social media might be even more difficult for people predisposed to, struggling with, or recovering from disordered eating.

This doesn’t mean that these individuals should avoid social media altogether.  If you find that using social media triggers body dissatisfaction or other negative thoughts, consider the following strategies to make your social media feed more body positive:

·      Follow people or organizations that promote size diversity and body positivity.  Studies have shown that people who have a greater appreciation for the differences between peoples’ appearances are less likely to experience negative body image after using social medial.⁵ If you need some inspiration, check out this link for some body positive influencers.

·      Practice media literacy; learn to recognize credible sources of information in comparison with half-truths or misleading statements.  If a post seems confusing or false, Google the information or ask someone who knows more about the topic to learn whether it is accurate.

·      Try to post fewer selfies, or spend less time retouching photos before you post them if you think this is an area that challenges you.   Consider sharing posts about your interests, landscape photography, books, or music instead of photos of yourself.

·      Limit your overall social media use.  Instead of messaging someone through Facebook or Instagram, call them on the phone or connect in person.

If you are concerned about the impact of your social media use on your food choices and body image or are concerned about a friend or family member, seek out a Registered Dietitian and a therapist to help you work through these challenges.

References:

1.         Cohen R, Newton-John T, Slater A. “Selfie”-objectification: The role of selfies in self-objectification and disordered eating in young women. Comput Hum Behav. 2018;79:68-74. doi:10.1016/j.chb.2017.10.027

2.         Haber S. Dietitians on Social Media: Making Connections for Better Health. Food Nutr Mag. May 2017. https://foodandnutrition.org/blogs/the-feed/dietitians-social-media-making-connections-better-health/. Accessed June 4, 2018.

3.         Holland G, Tiggemann M. A systematic review of the impact of the use of social networking sites on body image and disordered eating outcomes. Body Image. 2016;17:100-110. doi:10.1016/j.bodyim.2016.02.008

4.         Hungry for “likes”: Anxiety over Facebook photos linked to eating disorders. ScienceDaily. https://www.sciencedaily.com/releases/2014/03/140304102438.htm. Accessed May 10, 2018.

5.         Burnette CB, Kwitowski MA, Mazzeo SE. “I don’t need people to tell me I’m pretty on social media:” A qualitative study of social media and body image in early adolescent girls. Body Image. 2017;23:114-125.