Despite numerous statements you can see or read that there is no magic diet for people suffering from arthritis. None of the food or special diet can reduce or slow the arthritis pain. A well-balanced diet for osteoarthritis is certainly important for your overall health and energy levels in particular. But when it comes to coping with osteoarthritis, the most important thing you can do is to maintain a healthy weight.

If you have dieted before, you already know that it is not so easy. But arthritis patients have an additional reason to try to lose at least a few kilokram. Excess weight gives extra stress on the joints, especially the knees, causing pain and deterioration of general condition of arthritis.

Only four or five kilograms of excess weight increases the load on the knees to eighteen kilograms for each your step. It is no wonder that obesity is associated with a four- or five-fold increase in the risk of developing osteoarthritis.

If you've already tried and failed to lose weight before, do not despair. You do not have to lose a lot of weight to have a positive impact on their health. Almost every weight loss can have beneficial effects, particularly on the issue of pain relief. And although to lose weight and keep it at a new level is not easy, some people achieve this success. Learn how they have managed this, the researchers have identified six key winning strategies:

Set realistic targets for losing weight, if you have osteoarthritis

Many people doom themselves to failure, setting too high a goal. If you start with unreasonable goals, you will be disappointed, and for too many people, this means the end of the attempts. If you are overweight or obese you are, we should start with setting a goal weight loss of 5%. (This is only 4, 5 kg for a person who weighs 90 kg.) As soon as you reach your first goal, set another goal to lose another 5% by weight. Setting achievable goals is especially important when you have problems with arthritis, as you may be limited in physical activity.

Find your diet

No strategy for weight loss will never be effective for everyone. Some people succeed, carefully counting calories. Others lose weight by eliminating a few high-calorie foods from your diet, such as sugary drinks and desserts are high in fat.

No one size fits all approach. In fact, many people who have achieved success here have tried several options to solve the problem before you find the one that works best for them. If you've tried and have failed, do not think about what did not happen, and that is right for you. Consider the ways of long-term changes that you are likely to be able to do. Selecting the most suitable approach is the key to creating a healthy change.

Eat at home and reduce calorie intake

Eating in restaurants and public places food is often replete with fat, salt and calories. When the Center "Science in the Public Interest" studied first courses leading national restaurant chains, the results were shocking. Some dishes contain nearly as many calories as most of us have to get a whole day. If you do not have lunch or dinner at home, shares a large portion in half before you start eating, and take home the rest.

And even better to develop the habit of cooking and eating at home. Most people who lose weight and keep it at a reduced level, began to cook at home a lot. It is easy to understand why it works. When you cook at home, you control exactly what and how much you eat.

Exercise for Weight Loss

Reducing your calorie intake is only half the formula for success with weight loss. The other half of it - to expend calories through physical activity. Studies show that exercise Myths about exercise: do not believe   especially important for weight maintenance at that level, that is, they do not help to gain weight.

Exercise, of course, create problems for people with arthritis. Patients knees, in particular, can do many exercises painful. All that increases the load on the joints may worsen arthritis Arthritis - a variety of forms and complications . Nevertheless, there are plenty of exercises that even people with osteoarthritis of the knee can do. They include swimming, water aerobics Water aerobics: Lose Weight with pleasure Walking and light resistance training. In the end, the only type of exercise that are bad for people with arthritis, this lack of exercises.

Find a friend for weight loss

Entry into a weight loss program helps some people lose weight. But even if you do not want to sign up for organized programs, collect svoyusobstvennuyu informal support group.

Many studies have shown that social support is a crucial factor for success in any kind of lifestyle changes, including diet and physical activity. Most likely, you have friends and colleagues who would like to join you in the loss of several kilograms of weight. Talk to them about setting goals together and encouraged each other.

Maintain your motivation

To stay motivated, it is important to reward yourself along the way. Treat yourself to something special when you reach short-term goals. And keep in mind less specific rewards that you get from weight loss. Notice how you feel. Mark the level of pain in the knees Living with pain in the knees: a walk to facilitate . Most likely, you will begin to feel less pain over time. For many people suffering from arthritis, this is a great reward.

Diet at a dysbacteriosis is as common to all, and individual characteristics. It all depends on the nature of the intestinal microflora, the extent of its violations features digestive disorders. No less important is the cause of dysbiosis, including the presence of diseases of the gastrointestinal tract.

Diet for intestinal dysbiosis - basic principles

Intestinal dysbiosis - a violation of the right balance between the normal (beneficial for the human body), and conditionally pathogenic microflora in the intestines. Dysbacteriosis is not an independent disease. It is caused by various reasons, or develops on the background of chronic diseases of the digestive system. In recent years, more and more bacteria overgrowth is a result of eating disorders (especially rigid monotonous diet) or uncontrolled use of antibiotics Antibiotics - whether they will help you in the foreseeable future? .

Nutrition for intestinal dysbiosis Intestinal dysbiosis - how dangerous it is?   It must be built in accordance with the following principles:

• be balanced, that is, the daily diet should contain the required amount of calories and a sufficient number of ingredients - proteins, fats, carbohydrates, vitamins and minerals;
• be regular (daily at the same time), frequent (5-6 times a day - so reduces the load on the gastrointestinal tract and reduces symptoms of dysbiosis) and fractional (small portions);
• help to restore normal intestinal microflora;
• in the daily diet must be present products, leading out of the intestinal bacterial toxins and toxic substances produced by improper digestion;
• must be present dairy products enriched with bifidobacteria and lactobacilli - they help to restore the normal microflora;
• fresh fruits and vegetables as a source of vitamins and minerals must also be constantly present in the diet;
• from the diet should be avoided sweets, pastries, sodas - when improperly splitting produces a lot of gas and colic attacks appear; products that contribute to flatulence and irritating the intestines;
• It should also be excluded any foods that cause food allergies;
• diet should be individual associated with the peculiarities of microflora and digestive disorders.

Diet for dysbacteriosis in adults

A complete balanced diet involves eating enough protein (lean meat, fish, cheese, fermented dairy products), fats (butter and vegetable oils) and carbohydrates (in the diet should consist mainly of complex carbohydrates that make up the vegetables and grains, simple carbohydrates should be replenished at the expense of fruit). In addition, the diet should include products with antimicrobial activity, as well as products having properties of pre- and probiotics.

Dietary dishes at a dysbacteriosis - it is boiled and steamed vegetables, salads, lean boiled or steamed meat or fish, vegetable soups, porridges on water, dairy products.

From what you can not eat at a dysbacteriosis, it is worth noting products that cause flatulence (peas, beans, digestible carbohydrates - sweets and pastries), which are difficult to digest (fatty meats), fresh milk.

Prebiotics - why are they useful?

Of great importance is the presence in the diet of people suffering from goiter, products that serve as prebiotics - substances that create a favorable environment for the breeding of normal microflora. The role of prebiotics is best performed cereals, vegetables and fruits, which include oligosaccharides and polysaccharides. These substances in the intestine by the action of the normal microflora of fermented (fermentation) and then become sources of energy for beneficial bacteria. Oligosaccharides rich in berries, fruits, vegetables, grains. This is something that you can eat at a dysbacteriosis and that helps restore normal intestinal microflora. The oligosaccharides are composed of raspberries, currants, strawberries, apples, bananas Bananas: the benefits and harms health , Apricots, pomegranates, pumpkins, carrots, zucchini, oatmeal.

Polysaccharides are also found in vegetables, fruits, berries and grains. All polysaccharides are divided into soluble and insoluble. Water-soluble polysaccharides include phytin, pectin, mucilages and gums. They slow down the movement of food through the intestines, enveloping it and making it difficult to contact with digestive enzymes. Phytin contained in plant seeds, rich in pectin, apples, pears, plums and apricots, black currants, sea kale. Gum and mucus contained in rice, Hercules, pearl barley. All these products are recommended when goiter accompanied by diarrhea.

Water-insoluble polysaccharides (cellulose and lignin) to promote the use of food through the intestines, and function as adsorbents depositing on its surface poisons and toxins and purifying thus intestine. They also serve as an energy source for normal microflora. Water-insoluble polysaccharides found in berries, fruits and vegetables (especially in the skin of apples), bran. Products containing water-insoluble polysaccharides are well-suited for people suffering from goiter, accompanied by constipation.

Probiotics - a source of beneficial bacteria

Probiotics - it's drugs, which include living in the intestines of healthy bacteria. But the source of beneficial bacteria may be food. This primarily dairy products - yogurt, yogurt, fermented baked milk, yogurt, acidophilus, and so on, made without preservatives, it has a limited shelf life. Especially useful yogurt with dysbacteriosis, its regular intake suppresses the livelihoods of opportunistic pathogens and contributes to a reduction of toxic products in the gut, reducing the risk of allergic reactions Allergic reactions: how to understand why you tickle in the throat .