Healthy Resolutions:

Managing weight and arthritis

As you ring in the New Year, it’s a great time to contemplate your desires for the year to come. For many, this means setting pie-in-the-sky wishes that never fully develop into life changes. But if you are committed to a healthier you in 2011, we can help you turn your resolutions into reality by managing your weight and the effects of arthritis.

Every extra pound creates 3-5 pounds of pressure on your knees when you

walk. This extra pressure causes stress and deterioration to your joints and cartilage. Being overweight increases your risk of osteoarthritis, increases infl ammation in the body, and increases pain for those who already suffer from osteoarthritis. Let these factors motivate you to get started on a

healthy new year and follow these tips to help you reach your goals:

Set Reasonable GoalsNo one can move from couch potato to

marathoner overnight. Or lose 50 extra pounds before Valentine’s Day. People who set extravagant health goals generally fail because they are not attainable.

Ready to start a healthy New Year?Get helpful, healthy pointers

on how to improve you on our You 101 Facebook page.

Visit www.facebook.com/you101 today.

FEBRUARY 2011

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A few simple changes can help you get on the path to a healthier you for 2011. Every extra pound creates 3-5 pounds of pressure on your knees when you walk.

New Year, New You Health ExpoIn celebration of PeaceHealth and Southwest joining together, we’re celebrating our joint commitment to a healthy community at the New Year, New You Health Expo. Join us January 29 from 10 am to 3 pm at the Heathman Lodge in Vancouver. With free health screenings, fi tness tips, cooking demonstrations, and more, that’s a commitment worth celebrating.

So start out right by setting achievable goals. Try for a 10 percent reduction in weight or 2-3 point reduction in BMI. This could mean losing as little as 15-20 pounds for many people – a goal that is realistic, attainable, and healthy. Even a weight loss of 10 pounds will reduce your risk of osteoarthritis and the pressure on your joints.

Move MoreStudies show that a combination of healthy eating and exercise are the best recipe for weight loss. To get the exercise you need, you don’t have to join a gym, but you do have to commit to moving every day. Brisk walking is great exercise to help you burn calories and increase your heart rate. Strength training with hand weights or resistance bands helps you build muscle strength that supports joints and burns extra calories. Water exercises provide buoyancy that helps you move with less pressure on your joints. This is a great option for those with arthritis. Moving helps you burn calories and manage joint pain, so commit to daily movement for a healthy you.

Get the Support You NeedNo one can do it alone. Creating a support system for yourself is a great way to ensure your success. Keep a food/exercise

Managing weight and arthritis continued

Four Tips for Healthier Eating in the New YearWant to lose weight in the New Year? These tips for healthy eating can help you reach your goal.

Eat Breakfast: Studies show that making breakfast a daily habit can help you lose weight and keep it off. Choose healthy options like oatmeal with blueberries or a spinach egg white omelet.

Shop the Perimeter: When grocery shopping, shop the perimeter of the store. That’s where you’ll fi nd fresh produce, lean meats, and whole grains. Choose what’s in season and avoid the processed foods on the center aisles.

Use a Smaller Plate: Using a smaller plate can help you manage portion size without feeling deprived. Your plate will be full of the healthy foods you love, but your calorie consumption will be cut. Over time, this can add up to a big loss.

Drink Water: Feeling hungry? Drink a glass of water. Your body often registers thirst as hunger. Drinking more water will help fi ll you up and hydrate your body.

journal and review it with a buddy who is reaching for the same goal. Find a friend you can call when you are feeling tempted. If you need professional support, the Center for Weight Management at Southwest can help (www.swmedicalcenter.org/weightcenter). When you get the support you need, you reach your goals and share the excitement of your success.

Make a commitment to a healthier you this year. All it takes to achieve your dreams is getting the right support to make a few simple changes. Your joints and your waist line will thank you.

Cheryl Jones, age 66, Camas resident

Bone and Joint Center, Graduate of Joint Journey

Dr. Stephen Southerland

Former runner and “gym rat” Cheryl Jones is completing her journey at Southwest’s Bone and Joint Center. When she began, her right knee, bone-on-bone from years of arthritis and wear and tear, was in a brace.

Cheryl’s journey led her through a total knee replacement. Physical therapy helped bridge recovery from the hospital to home and beyond. “There was never a time when I was not just very happy with my care,” she said.

Today, Cheryl is active again, walking the track and riding stationary bikes at Firstenburg Community Center. “I wanted my knee back,” she said, “and I have it back now.” Cheryl is thrilled to have met her goals and be back in the gym.“The care from the minute you get into the process is just outstanding,” she said. “I had peace of mind from the day I walked into Joint Journey.”

swJointJourney.org Request our 5-minute free DVD on the Joint Journey

Watch videos

Download our Joint Journal information guide

Link to information about arthritis pain

Joint Journey restores active lifestyle

PO Box 1600Vancouver, WA 98668

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Take action and feel better. Classes for Joint and Back Pain at Southwest

For class information or to register: www.swEvents.org(keyword: arthritis) or call 360.514.2190

New Year, New You Health Expo:Saturday, January 29, 10am – 3pm, Heathman Lodge, Vancouver. For more info, visit: www.SharedValuesSharedStrength.org

Arthritis 101: how to relieve joint painLearn how to manage your arthritis symptoms and pain, and much more! Held monthly. Upcoming dates: February 9, 23 and March 9

Joint Journey Orientation Classes: hip and kneeFor patients scheduled for knee or hip replacement, learn how to be prepared for surgery and recovery. Held weekly.