Here at ‘Raising the Bar Fitness’ we cater for these conditions with our
specific made programmes
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Rheumatoid Arthritis    
                   
Can you lift weights with rheumatoid arthritis?

You know that you should lift weights to make your muscles stronger and reduce your fatigue
and if you have rheumatoid arthritis, you may be worried that strength training might be bad
for your joints, or even make pain worse. Make strength training a habit and you could have less pain. Weight training also helps you move better which will allow you to do activities that may now be tricky for you.

Your instinct may be to protect your joints by limiting your movement, but motion is lotion. Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. Strength training can help reduce the symptoms of rheumatoid arthritis.

Is There a Rheumatoid Arthritis Diet?

The answer is ‘No’ but research shows the Mediterranean diet's tasty fare like olive oil, fish,
greens, and other vegetables can lower inflammation, which is good for your whole body.

In one study of women with Rheumatoid Arthritis, those who took a cooking class on
Mediterranean-style foods (and ate that way for 2 months) had less joint pain and morning
stiffness and better overall health compared to those who didn’t take the class.

Food to eat when you have been diagnosed with Rheumatoid Arthritis

Beans
They're packed with fibre, which can help lower your levels of C-reactive protein (CRP -- a sign of inflammation). Beans also give you protein to keep the muscles around your joints strong.
Red, kidney, and pinto beans are good sources of things like folic acid, magnesium, iron, zinc,
and potassium, all of which can give your heart and immune system a boost.

Broccoli
Along with other green leafy veggies like spinach, Brussels sprouts, kale, Swiss chard, and bok choy, its full of vitamins like A, C, and K, which protect you from free radical damage. They’re also a great source of calcium, which keeps your bones strong.

Cherries
Chemicals called anthocyanins are powerful antioxidants that help hold down inflammation. They also give cherries their bright colour. You can find them in other purple and red fruits, like raspberries and blueberries.

Citrus Fruits
Oranges, grapefruits, and limes are great sources of vitamin C, which leads to a strong immune system that can help hold off inflammatory diseases like RA.

Fish
Salmon, herring, sardines, and anchovies are great sources of omega-3s. Salmon has the most, with up to 2 grams per 3-ounce serving. Don’t overcook it, because that can destroy more than half of the omega-3s. Bake or grill fish instead of frying it to preserve healthful fat. Try to eat it twice a week.

Nuts
Don't like fish? Walnuts, canola oil, and soybeans are rich in a different type of omega-3 fatty acid. Or ask your doctor about supplements.

Ginger
Gingerol compounds, which give this root its flavour, also seem to be an anti-inflammatory. Studies in animals look promising, but scientists need to do more work on people before we’re sure.

Green Tea
This tasty drink offers polyphenols, which are antioxidants that may lower inflammation and slow down cartilage destruction. It also has epigallocatechin-3 (EGCG), which stops production of molecules that lead to RA joint damage.

Olive Oil
A natural chemical in olive oil stops the production of the chemicals that cause inflammation.
Nonsteroidal anti-inflammatory drugs (NSAIDs) like and lower inflammation by curbing the
production of these same chemicals. Choose extra-virgin olive oil. Extra-virgin olive oil comes from the first pressing of the olive and has the highest content of good-for-you nutrients.

Soy
It’s a source of omega-3 fatty acids that doesn’t taste fishy. Soybeans - think tofu or edamame - are a good option. They’re also packed with fibre and protein.

Turmeric
This yellow spice is a star ingredient in many Indian dishes. Curcumin is the compound in it that holds promise as an anti-inflammatory. It may work better to prevent swelling and pain than to treat it once it happens. But more work needs to be done to figure out just how much it helps.

Whole Grains
When you eat more whole grains instead of processed ones (think brown rice instead of white), you may lower CRP levels. Whole wheat pasta and breads also have an antioxidant. Some people with rheumatoid arthritis have lower levels of selenim in their blood. Another advantage of eating whole grains is that their fibre fills you up, which makes it easier to manage your appetite. That can help you stay at a healthy weight so you don’t have extra pressure on your joints.

Foods to Avoid when you have been diagnosed with Rheumatoid Arthritis

Red Meat and Dairy
They’re our main sources for saturated fats, which can cause inflammation in fat tissue. Other
sources include full-fat dairy products, pasta dishes, and grain-based desserts.

Corn Oil
The culprit here is omega-6 fatty acids. You want to cut down on them while you’re going for more omega-3s. They can lead to weight gain and joint inflammation if you overdo it.

Sunflower
saf flower, soy, and vegetable oils are also sources.

Fried Food, Fast Food, and Processed Foods
They’re the major source of trans fats, which are created when hydrogen is added to vegetable oil to extend shelf life. They can trigger inflammation throughout your body. Plus they raise
bad cholesterol and lower the good type.

Salt
Not only is too much salt bad for your blood pressure, but if you have Rheumatoid arthritis and take steroids, your body may hold on to it more easily. Aim for less than 1,500 milligrams a day.

Sugar
It tells your body to release chemicals called cytokines that kick-start the inflammation process.  Check food labels for words that end in “ose,” like fructose or sucrose.

Alcohol
It doesn’t mix well with your Rheumatoid Arthritis meds. Nonsteroidal anti-inflammatory drugs like ibuprofen and naproxen can cause stomach bleeding and ulcers on their own. Those odds go up when you add alcohol.  If you drink while you’re taking acetaminophen, leflunomide (Arava), or methotrexate, it could damage your liver.

Fried or Grilled Food
Meats cooked at a high temperature raise the level of advanced glycation end products (AGEs) in your blood. They show up in people with inflammation, though there isn’t a direct link
with arthritis.

 Arthritis 

Arthritis Relief

It has been proven in a University strength-training program, with older men and women, with
moderate to severe knee osteoarthritis. Study results showed that strength training:

•  Decreased pain by 43%
•  Increased muscle strength
•  Improved physical performance
•  Improved signs and symptoms of the disease
•  Decreased  disability 

The effectiveness of strength training to ease the pain of osteoarthritis was just as potent, if not more potent, as medications.

Strength training is good for just about everyone. It's especially beneficial for people with
arthritis. When properly done as part of a larger exercise program, strength training helps them support and protect joints, not to mention ease pain, stiffness, and possibly swelling. Yet, the thought of starting a weight training program can be daunting to many arthritis sufferers.

If you have arthritis and want to incorporate strength training into your health routine, these tips can help you get started.

Work with a certified personal trainer who has experience working with people who
have arthritis to design and adapt exercises that will work for you. Your goal should be
to include strength training, flexibility activities that enhance range of motion, and
aerobic activities that avoid further stress on joints (such as water exercise or the use of
elliptical machines).

Schedule workouts for times of the day when you are least likely to suffer from inflammation and pain. Avoid exercising when stiffness is at its worst.

Warm up before beginning a strength training session. Walk for a few minutes, while
you slowly move and bend your arms into different positions.

If you have rheumatoid arthritis, balance rest and exercise carefully. Generally, you
should avoid doing strength training with actively inflamed joints, at least until the
inflammation eases.

Exercise within a comfortable range of motion. If an exercise or movement causes
significant pain, stop doing it! Discuss your options with your personal trainer.

Conclusion

Just because you have arthritis doesn't mean you have to say goodbye to exercise. But many
people with this condition aren't meeting the recommended federal guidelines of 2.5 hours of
moderate movement each week which is a shame because physical activity is one of the best
ways to combat the pain and stiffness associated with arthritis.

A lot of people with arthritis stop moving. In fact, people should be doing just the opposite --
seeking exercise and actively strength-training their muscles in order to reduce the load on
their joints, which in turn can cut down on inflammation and arthritis pain.

Weight training with diabetes can lead to better blood sugar control and a reduced risk of complications along with many other health benefits.

Research has established the benefits of running, walking, swimming and cycling can reduce your risk of cancer and heart disease but now scientists believe that people with diabetes can benefit from a regular weight training or strength routine too.  I believe that people without chronic illness should include strength training into their routine at least twice a week.

Having a workout program tailored to suit you including aerobic exercise and strength training will not only improve your type 2 diabetes symptoms but put you on a path to long term good health.

Unfortunately, people being diagnosed with diabetes is on the increase, they can get depressed or overwhelmed and think they will be resigned to a dull and restrictive lifestyle, little do they know that it does not mean spending hours at the gym, running and doing timeless amounts of cardio, resistance training (also known as weight and strength training) can be far more beneficial for type 2 diabetic patients.
 
The Benefits of weight training with diabetes

Diabetes is marked by the body’s inability to produce glucose and insulin efficiently, but weight training can help with these issues by:

• You will increase in lean muscle mass which increases your metabolic rate, you can then burn calories at a faster rate and burning calories helps keep blood glucose levels at bay
• The stronger you become, the more your muscles are able to store glucose therefore your body can then regulate its blood sugar levels
• Your body’s fat to muscle ratio decreases which reduces the amount of insulin you need in your body to help store energy
• It enhances insulin action and the quality of life by regulating the blood glucose, lipids and cardiovascular risk factors
• It can also lower the risk of heart disease as this is a common complication of type 2 diabetes and a regular strength training exercise regime can reduce a number of these factors such as obesity, high blood pressure and high cholesterol
• It can strengthen your bones by lowering blood sugar levels as high blood sugar can mean that more glucose attaches to the protein in bones weakening their structure.  This will give people with type 2 diabetes an increased risk of fractures

 
 
Conclusion

Many people find going to the gym daunting so pick activities such as brisk walking, cycling and jogging and believe that those activities will be sufficient but are they really enough?

Many experts have conducted studies and only a few studies show that aerobic exercises could better insulin levels and dyslipidaemia in Diabetic patients, but recent studies show that weight/resistance training can be much more beneficial.