This might be the way. I've actually been un-googling this week, maybe I should just delete my YT account as well... I think I was just hoping a book would warm me up to the idea, or have insights I hadn't considered. But I don't really see even an hour a day of videos daily as something I want in my future.
Sorry to take so long to add my notes, but I kept thinking I'd work on them more to make them more definitive and organized... Just gonna give you what I have so far...
There is a lot of great info in the other responses that go into more detail - I've tried to make my notes to the point, and easy to review. I also didn't note things that I didn't feel weren't applicable to my life. I also added some context to these notes that aren't in my actual notes.
Things to avoid:
Regular long periods of sedentary-ness
Get up and move every hour with some squats, push ups, planks, walking, etc
Your joints need motion to stay healthy. Cartilage isn't vascular. Applying and removing pressure moves synovial fluid through cartilage, keeping it hydrated and flexible.
Injuries - especially regular injuries (like a repeated sprained ankle). Take care not to crash often while mountain biking...
Bad sleep
Bad diet
High stress
Putting on excess weight - even a 5% change in body weight can have a significant impact on arthritis.
Repetitive motions
Things to do more of:
Exercise. Shoot for daily exercise, plus hourly movements. Try to get your heart rate up multiple times a day
"Motion is lotion" when it comes to arthritis
I set up an hourly notification during work hours where I get a random exercise to do - and I don't clear the notification until I've done the exercise. The app:
Low impact exercise may be best (yoga, swimming, biking, elliptical, rowing)
I bought a rebounder (mini trampoline) and I'm convinced it's a great long-term investment in avoiding arthritis.
I keep it by my couch and bounce a few times during a movie, before work, after work, when listening to music. It's actually super fun and an instant way to feel better. I haven't had to "try" to force myself to use it, I just walk by and get on for fun.
Nothing super long or intense, but it's more fun and easier than doing body weight stuff. And there's the visual reminder of seeing it.
I originally bought it to help with my lymphatic system since doctors kept telling me I had inflamed lymph-nodes. That was before I started trying to move more in general. So it's kinda a two-for-one for me.
I also bought an under-desk bike for my office, and a standing balance board. I enjoy and recommend both.
Pay attention to insulin and your diet
Avoid sugary treats and drinks, especially on an empty stomach.
Avoid ultra-processed foods entirely
Try to get omega-3s, and vitamin D
Misc notes:
While there are conflicting conclusions on running and arthritis, there is reason to believe that running doesn't cause arthritis. It may not be a great activity for people with arthritis though.
Incorporating movement into your day reduces chances of arthritis.
Think bike commuting, walks, parking far away, exercise-tangent hobbies (skating, skiing, hiking, mountain biking, gardening)
Moving more often seemed like it'd be a big change for me, and maybe unsustainable, but I've been feeling so much better in general. And I've had zero back pain lately, which is huge for me. I used to nurse my back regularly (stretches and rolling out) to try and treat the pain and stiffness - but it's just been gone as soon as I got that exercise reminder app.
I've always spent hours at a time at a desk. Many of my after-work hobbies are also at a desk...
Do not sleep on this change, the hardest part is remembering, but I always am excited to get up out of my desk to do 45 seconds of exercise.
I think it might even be helping with my work performance and having more energy through the day without crashes.
Today I'm experimenting with Ansible. Wanna try setting up a Docker hosted RSS reader with it. Hopefully will write up controls for my whole Docker server with Ansible once I'm more familiar.
I actually know a bit about low-inflammation diets (mostly low meat and being selective on carbs) from when I was running track. I always saw it as a high-performance thing, but some habits have stuck around. And for a long time I've done Meatless-Mondays since it's an easy and mostly thought-less thing to do.
Thanks!! Just did a bunch of insulin research and added key takeaways to my notes. I'm pretty great at getting good sleep, and work has finally started to slow down making my life feel far less stressful
Thus far, I've been pretty un-safe when it comes to mountain biking. Lot's of little crashes that could have been easily avoided. Fortunately I hate crashing and have been working on risk analysis and I don't think I'll lose out on much fun by being 20% safer. I'm currently down-tuning one of my bikes to make it less capable so that it'll be more fun on simpler trails. With a super capable bike, it sometimes feels like you have to ride the gnarliest things to be having fun. Riding a gravel bike (the least capable of the off-road bikes) on one of my least favorite boring trails was eye-opening to me on how fun "under-biking" is. And any speed decrease increases safety a lot.
I sprained both my wrists in a bike crash, then just as they were nearly healed I crashed again and sprained just my left wrist. After like 9 months it was still bothering me a bit so I decided to go to physical therapy and the exercises cleared everything up in ~3 weeks. Wish I'd known earlier that a brace and limiting movement wasn't actually helping anything.
I've got the supplements, just need to work on making a habit of taking them...
Little bits throughout the day are probably better than lots once a week
I sit at a desk a TON. Started having back problems and was trying to work in exercises to help. What ended up working for me is an hourly notification that gives me a random exercise to do. I'll usually do a few other exercises with each break as well. It's been a miracle for my back, and definitely is something I plan to stick with - and should be good for arthritis too it seems!
Great info, thank you!!
I'm compiling the things I've learned to make a personal list of things to try to add more of to my life, and things to try and have less of. I'm starting to realize that diet isn't something to ignore just because I'm fit...
As a teen, I once went to open the microwave but the handle wasn't attached, it just lifted off. I think one of my siblings broke it and then placed it back carefully. Half my family was in the room when I lifted the handle off and to this day they don't believe me that it offered 0 resistance and that someone else might have broken it. We kept that microwave for years after that and just had to pry it open with finger nails.
I was biking near campus in a bike lane and an old truck matched my speed (maybe 15mph) and then the truck came into my lane a little so I slapped the side to make noise. The passenger was a girl and her window was down so I yelled something and she looked back at me a face that I can only describe as "I don't want to be here" but then she looked forward again and I noticed the driver was looking over his shoulder at me with a big smile. Anyway, he forced me off the side of the road and I rolled to a stop in some grass and was totally fine, just shocked that someone would do something so reckless. He easily could have bumped me and I could have ended up under a tire. The truck then shot off (in a 25 zone).
This is why I lose in Magic the Gathering so much. I'll be like "wow what a combo, I could go on but this is mean enough." And then two turns later I lose to a mean combo. I don't think it's actually mean, the goal is to win. I just think it can be more fun to not have huge plays, even if that results in more losses.
I was raised Mormon (LDS) and there are parallels; basically they believe Mormonism is the one true and complete denomination of Christianity and once you learn this, you need to spread that truth (mandatory 2 year missions for men, and a STRONG culture of missionary work through life), also, no one goes to hell in Mormonism except those who learned this truth and then later denied it/left it (called a son of perdition).
So my parents believe I'll go to hell without the likes of Hitler because he never was taught "the truth" lol
This might be the way. I've actually been un-googling this week, maybe I should just delete my YT account as well... I think I was just hoping a book would warm me up to the idea, or have insights I hadn't considered. But I don't really see even an hour a day of videos daily as something I want in my future.