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Welcome...
… to the autumn edition of Inspire, the magazine for everyone with arthritis.
In the run up to the election this summer, we called on all parties to prioritise people with arthritis. After the first few weeks of our new government, we are keeping up this important work to make the needs of our community continue to be heard – you can read about our manifesto on page 12.
Inspire magazine is here for you, because we are a community that understands what it is like to live with arthritis. Keeping to a healthy weight might be something you have been advised to do, but we know it isn’t easy. On page 28, we explore why it can be tough, and how best to approach maintaining a healthy weight, with supporters Dawn and Nathanial sharing their tips.
Speaking of healthy eating, our feature on page 33 is about ingredients you can add to your meals to give them a boost – at a low cost, too.
Another way to keep healthy is through regular exercise, and there are lots of ways to do this when your
Our contributors this issue
Phil Lattimore is a freelance journalist and dad of two. His current procrastinations include distance running, making bread and playing bass guitar.
movement is more limited. Meet Mark and Simon, members of Stranraer walking football team, on page 18.
Arthritis affects people of all ages, including young people. The return to school after the summer holidays can be tough, and even harder for those managing arthritis pain and fatigue. On page 40, we speak to two families about how they manage the school day, and look at adaptations to support students.
We hope you enjoy this edition and find it useful. If you have any feedback, email us at inspire@versusarthritis.org – and if you need further advice about your arthritis, visit versusarthritis.org or call our helpline on 0800 5200 520.
Warm wishes, Rachel Curtiss Individual Giving Manager, Versus Arthritis
Dr Sarah Jarvis is a medical writer and broadcaster. She has been the BBC Radio 2 doctor for many years, and is doctor to the BBC’s The One Show.
Louise Parfitt is a writer who loves being outdoors and doing yoga. She spends much of the autumn cooking apple-based puddings and cakes.
Design and production: CPL One
1 Cambridge Technopark, Newmarket Road Cambridge CB5 8PB 01223 378000, cplone.co.uk
Editor: Tracey Lattimore inspire@versusarthritis.org 01223 378000
For Versus Arthritis: enquiries@versusarthritis.org 0300 790 0400
Arthritis helpline: 0800 5200 520
Registered charity nos: 207711, SC041156
Registered office: Copeman House, St Mary’s Court, St Mary’s Gate, Chesterfield S41 7TD ©Versus Arthritis 2024
Views expressed in Inspire are not necessarily those of Versus Arthritis or Inspire (the Editor, the Editorial Advisory Board or the Executive Board). No responsibility or liability will be accepted, either for their contents or accuracy, or for any action taken as a result of anything contained in Inspire. Products, treatments and services in Inspire are not necessarily recommended by Versus Arthritis. Versus Arthritis is not equipped to test and approve products, treatments and services available to the general public. Please exercise your own judgement about whether or not the item or service advertised is likely to help you personally and, where appropriate, take professional advice from your doctor, nurse, physiotherapist or occupational therapist before buying or trying something.
Photography and illustration: iStock and Getty Images
Correction: In the Summer 2024 edition (p9), it stated that an already licensed treatment can keep retinoic acid levels higher. However, while this was shown to be safe in humans, it is not yet licensed.
Health update
Our roundup of research, news and tips
Breakthrough in pain research
September is Pain Awareness Month, and a great time to share some of the amazing research taking place to tackle pain.
New research from the University of Leeds has shown that the anti-rheumatic drug methotrexate is effective in relieving the pain of osteoarthritis (OA). For many people with osteoarthritis, chronic pain is the most significant symptom. However, current pain medications aren’t effective at relieving this pain in the long term. In this study, researchers gave people with chronic OA either methotrexate – a drug used for inflammatory arthritis – or a placebo treatment. After six months, people taking methotrexate reported less pain than those who received the placebo.
Lucy Donaldson, director of research and health intelligence, Versus Arthritis, said: ‘New ways to treat osteoarthritis pain are urgently needed, so the results from this study are very exciting. These findings could offer real hope for millions affected by knee osteoarthritis.’ However, more research is needed before this could be available for people with OA.
Day tripping
Getting out and about can help to distract from arthritis symptoms, make a change from dayto-day life, and boost your mental wellbeing. If you are interested in local history, this is one for you. Heritage Open Days is England’s largest community-led festival of history and culture, involving thousands of local volunteers and organisations.
With knowledgeable tour guides, hidden places and vast collections of antiques, these open days bring people together to celebrate their heritage, community and history. Histories are brought to life with stories and more. Plus, it’s all free. With special events taking place between 6-15 September, search on the Heritage Open Days website at heritageopendays.org.uk for a day out near you.
Pressure point
World Reflexology Week is 23-29 September. Reflexology is an alternative therapy that can improve physical and emotional wellbeing for some people. Through gentle pressure on hands and feet, it works to ease tension. Research into the benefits of reflexology for people with arthritis is limited, but studies have shown a link between emotional wellbeing and how people deal with pain. Reflexology can bring about deep relaxation, which can improve sleep, reduce tension and improve your frame of mind, which may increase your ability to cope with pain. Search the Association of Reflexologists’ website for a registered therapist near you.
Storming through pain
The Advanced Pain Discovery Platform (APDP), funded in part by Versus Arthritis, is a massive network of experts who are working to understand pain and discover new treatments. Professor David Bennett and his team at the PAINSTORM consortium, part of the APDP, are doing groundbreaking genetherapy research for neuropathic pain (persistent pain caused by damage to the nervous system). The aim is to block sensory signals causing pain, by engineering ion channels (which produce nerve signals) that can switch off sensory neurons and dial down pain. Their work has shown proof-of concept findings in the lab, so the next step will be to see if this research can be translated into a new type of treatment. Find out more at painstorm.co.uk
Your chance to win!
Taking photos can be a really enjoyable way to see the world, as well as to store precious memories to come back to on harder days. We would love to get to know you better through photography –and here’s your chance to tell us something about you!
Your photo should consider the question: ‘What does a pain-free future look like to you?’ The winner will receive a £100 Photobubble photobook, three St Eval scented tin candles and a pair of Grace and Able compression gloves. Send your image to inspire@versusarthritis.org by 22 September, and your photo might appear on our social media channels or in the next edition of Inspire – good luck!
Make this October your Stoptober
We all know that smoking is hazardous for your health, but did you know it can also impact your joints? Smoking causes inflammation across your body, which is one of the main triggers of arthritis, and impacts your immune
system, leading to an increase in faulty T cells – inflammatory proteins such as tumour necrosis factor (TNF). Smoking can also affect the benefits of arthritis drugs, as it reduces the proteins that move them around the body.
Frozen shoulder key to new treatments
Frozen shoulder is a painful and disabling condition affecting the ligaments that form the shoulder-joint capsule. It’s a unique musculoskeletal disease, as it unusually resolves itself spontaneously over time. We still don’t fully understand how the body is able to naturally resolve this condition. Now, researchers have used cutting-edge technology to look at the immune cells in the shoulder joint to find out how this happens. They found that when two types of immune cell communicate with each other, they are able to stop the inflammation. These findings pave the way for the development of new treatments for frozen shoulder and other fibrotic conditions.
Research from 2021 showed that people who stopped smoking for 12 weeks had reduced markers of inflammation, such as TNF, in their blood. Help to quit is available –search the NHS UK website for ‘quit smoking’.
GET BACK THAT va-va-voom…
Can spoon theory help manage your energy levels?
BY RUBY DEEVOY
Anyone with a chronic pain condition will be all too familiar with the feelings of being overwhelmed and overexertion – but it doesn’t have to be this way.
Having the odd “off day” is inevitable, but it’s the day-today coping with things that can be too much if you don’t find a way to conserve your precious energy and protect your wellbeing.
So, how do you balance your life in such a way that ensures you’re taking the time to rest and restore yourself? One popular method is spoon theory, created by chronic-illness blogger and patient advocate Christine Miserandino.
‘Spoon theory offers us a way to conceptualise, describe and quantify the finite amount of energy that we feel able to
expend each day,’ explains Georgina Sturmer, counsellor MBACP (georginasturmer. co.uk). ‘We imagine that we start each day with the same set of “spoons”, and that we can allocate spoons towards the energy that is required for specific tasks.’
It may seem simple – and it is – but then taking care of yourself should be.
Trying to form an idea in your mind of what is “too much”, without guidelines, can be too abstract to create tangible boundaries with which you can work. But Sturmer explains that spoon theory can be immensely helpful if we are stuck feeling that our energy reserves are finite, and if we struggle to plan how to expend our energy – or express this to those around us. ‘Spoon theory is typically
‘Now I know to plan breaks after more taxing tasks and that I can only do so much in a day’
Bethan Bourne, 30, from Wokingham, has been using spoon theory since she learned about it at an NHS self-help course for people with fibromyalgia
‘I was diagnosed with fibromyalgia in 2018, and I knew from experience that I had to find a way to pace my activities carefully and factor in recovery time after work, exercise, socialising, and everything else.
‘During the course, we discussed how to pace ourselves and learned that, without using a method such as spoon theory, you can get into a “boom and bust” cycle [a pattern of high activity followed by a flare-up].
‘When figuring out my own limits, I found that some activities use fewer spoons –and some more – than the recommendations. So I started to make notes of how much energy each activity used up for me, or how likely it was to lead to a flare-up. Now I know to plan breaks after more taxing tasks, such as meetings at work, and that I can only do so much in a day.
‘I do sometimes go over my number of spoons, but when
that happens, I can plan to use fewer the next day to make up for it, and acknowledge I may feel worse than usual and unable to do as much as I would like. This has helped me enjoy and appreciate the smaller things in life, and realise that I don’t have to do everything in a day.
‘I lead a relaxed life as much as possible, and I now find I can do much more in the time I have by understanding how spoon theory works for me.’
Bethan has been using the Visible health-tracking app and armband (makevisible.com). It accurately measures heart rate and has an adapted version of spoon theory called ‘pacepoints’. The wearer can track how many pacepoints each activity uses, and the armband/ app sends alerts when the wearer is overexerting. The free version of the Visible app (without armband) can help you to track and see trends in your symptoms and biometrics.
based on the idea that we start each day with 12 spoons, although you can choose a number that works for you,’ says Sturmer. ‘Consider your daily activities and, crucially, how much energy is required to complete each one of them. This involves absolutely everything, from getting up and getting dressed, to walking down the street, preparing meals, socialising, and so on.’
For example, getting up and dressed might take one spoon, making a cooked breakfast another spoon, walking the dog two spoons, hanging up the washing another spoon –that’s before you even do anything sociable.
Sturmer continues. ‘If we understand that we have 12 spoons each day, it helps us to allocate a number of spoons to each activity, to notice how much energy each activity requires. We can then attempt to plan our activities, knowing that, by the time we have “used up” our 12 spoons, we are likely to be depleted. And if we use more than our 12 spoons, it’s likely to have a knock-on effect into the following day.’
‘This tool can help you enjoy life more and get things done, without feeling totally depleted’
Understanding yourself
It may take a little time to figure out your unique spoon expenditure, but, in doing so, you’ll learn to better understand your needs and be able to plan accordingly.
Many people also find spoon theory to be valuable in communicating to loved ones and colleagues what they are capable of each day, and how certain tasks may present more of a challenge than others.
Spoon theory may reveal that you need to compromise, or reorganise, in some areas of your life, and it doesn’t always reflect the complexity of shifting energy levels. But this simple tool can equip you with a new-found awareness of yourself that can help you enjoy life more and get things done, without feeling totally depleted.
For many, it’s a turning point in rediscovering empowerment –opening up the possibilities still available, even while battling daily pain and fatigue. It can be a source of hope during challenging times, and an invitation to understand what your body needs to thrive.
No need to wait
The election may be over, but we’re continuing to campaign to improve the lives of people with arthritis. Here, Versus Arthritis campaigner
Roberta Stevenson tells her story of waiting for surgery, and shares the changes she’d like to see
BY GEORGINA WINTERSGILL
If you’re waiting for treatment, scan this QR code to take a look at our resources to help you manage your physical and mental wellbeing in the meantime.
When Roberta Stevenson, 76, started to find walking difficult and painful in late 2020, she visited her GP. She was referred to a physiotherapist at a local hospital – the appointment took months to come up.
Roberta was then referred to a consultant physiotherapist – again, she waited months. She was eventually diagnosed with severe osteoarthritis of the right hip and put on the waiting list for jointreplacement surgery.
The operation finally took place 14 months later, in January 2024 – more than three years after her initial visit to the GP.
Roberta’s not alone. More than 10 million people in the UK have arthritis, and many are waiting years for surgery, leading to increased pain, disability and distress.
Versus Arthritis doesn’t just support people with arthritis; it also campaigns to improve their lives by influencing government policy. In June, just before the general election, the charity released its manifesto, setting out its key priorities. These include prioritising arthritis in national health plans; reducing waiting times; raising the level of funding for research; and increasing support for people struggling to work, as well as children and young people.
Positive change
The charity’s Campaigns Manager, Monica Mason, works with colleagues and the wider arthritis community to effect positive policy change. She explains: ‘We support and mobilise our community to put
pressure on politicians – for example, by signing petitions, emailing elected politicians and coming along to our parliamentary events to speak to decision-makers about what matters to them. Campaigning is all about helping people to raise their voices and speak truth to power so we can create real, tangible change.’ In the run up to election day, 17,535 people wrote to their local candidates, across all 650 constituencies, about the issues facing people with arthritis, asking them to take arthritis seriously if they were elected. With such changes happening politically, this work continues, and the voices of our community will be an important part of this.
Sharing stories
Since her surgery, Roberta has shared her story in the Versus Arthritis manifesto and appeared in a video to make sure the voices of people with arthritis are heard. She says: ‘We always encourage people to share their stories, which we can then share with people in positions of power. Sharing stories is such a powerful way of getting our message out there and ensuring change –decision-makers need to know what it’s really like living with arthritis so they can better represent our community.’
Roberta would like to see swifter diagnoses for arthritis, and shorter waiting times for treatment – both of which are manifesto priorities.
Although her hip operation was successful, the years spent waiting had a significant impact. She says: ‘At the beginning I could walk for 20 minutes, and I tried to do
that every day. I was doing exercises and could get round the supermarket with a trolley. But it all got increasingly painful and difficult. By the end, I found the exercises too challenging. I was on quite strong medication and was housebound. I felt very depressed. If I didn’t have a very useful partner who cooked and did housework, I would have been in a very difficult position.’
She would like to see better support, both before and after surgery. ‘The support I got was ineffective,’ she says. ‘The physiotherapist gave me a sheet of exercises, but they were very minimal. I was also given a six-week gym programme, but it wasn’t specific to my condition.
‘Before I left hospital, the day after the operation, I was walked around the ward, upstairs and downstairs, and given an exercise sheet. There was nothing after that except a follow-up with the consultant 12 weeks later. I could have done with a bit more help to get back on my feet.’
She believes communication needs to be improved. ‘The communication was dreadful,’ she says. ‘I didn’t know when the operation would be until a month before. Having a date from the start would have been wonderful, even if they’d said it was going to be a year. But this open-ended stuff was soulrotting, because you couldn’t plan anything.
‘I know the NHS is very underfunded, but some things don’t cost money – basic communication, being taken seriously, making sure you know what’s happening. You just feel like a number.’
High five
Versus Arthritis’s manifesto sets out what the government needs to do to prioritise people with arthritis
1
Ensure arthritis is a priority in national health plans, with MSK (musculoskeletal) clinical leadership in every local health system
2
Reduce waiting times for diagnosis and treatment. Improve communication and support so people with arthritis can stay well while waiting
3
Raise funding to at least £183m per year for research into MSK conditions, to better match the impact the condition has on the UK population
4
Improve support for people struggling to work because of arthritis – by reducing waiting times for employment support programme Access to Work
5
Increase support for children and young people with arthritis – by enabling schools to develop individual support plans
Scan this QR code to read more about our priorities on our website.
OVER TO YOU
Here's your chance to have your say
Step to it
Thank you for your article on walking (Step change, Summer 2024). I have been walking regularly for years (I have osteoarthritis in my hips), and I do find that it improves my pain levels. It definitely helps brighten my mood, too. I live on my own, so I joined a local walking group near to where I live. We meet once a week, and try a variety of routes. Although I was a bit apprehensive at first, I find I really look forward to the meet-ups. It’s so nice to have other people to chat to, and we always find new places to go. The walks are easy enough for me to manage and at the right speed –there is always someone to walk and talk with, and, at the end, we finish with a coffee.
Dress for success
I really enjoyed reading your feature on clothes (Ease into it, Summer 2024) – it’s nice to know that there are fashionable options out there that are easy to put on. The Velcro fastenings on The Able Label clothes are such a great idea, and the styles on the website are lovely. It was also good to read the tips on dressing, such as looser sleeves and pull-on trousers. I’ve found that loose trousers with elasticated bottoms work well for me, and look nice with sandals. Wearing a pretty, patterned scarf can also dress up any outfit, and they’re great when the weather gets a bit chilly.
Mary, Lincoln
Work it out
Does anyone have any tips for accessible holidays in the UK? My husband uses a wheelchair and can’t walk very far, so we’d like to find some areas that are easy to get around, and accommodation that’s adapted for wheelchair users. Are there any websites or companies that can help with this? Debbie, Newark
Yes! VisitEngland has wheelchair-friendly accommodation on its website – search on visitengland.com
The ‘Access For All’ section details accessible trips others have taken.
Get in touch!
Send your tips and letters to Inspire magazine, 1 Cambridge Technopark, Newmarket Road, Cambridge CB5 8PB, or email inspire@ versusarthritis.org
ARE YOU GETTING the most from SUPPLEMENTS?
Lots of things can impact the effectiveness of supplements, from the time we take them to the food and drink we consume alongside them. Here are six common mistakes people make when taking extra vitamins and minerals – and how to remedy them…
BY CLAIRE MUNNINGS
Many of us now take supplements as part of our daily routine – whether it’s a multivitamin after breakfast, a hit of vitamin D in winter, or a spoonful of collagen in our smoothie. They can be
an effective way to bolster our bodies’ levels of key vitamins and minerals, and can be particularly useful for those with health conditions such as arthritis, who may need an extra helping hand in some areas. Ideally, you’d
get all you need from a varied and healthy diet, but that may prove difficult for various reasons. But did you know, some of your habits might mean you are not getting the most from the supplements you take?
Dilemma #1 Should I drink tea or coffee with supplements?
Try this: Take with water and avoid caffeine for an hour or so before and after
It is easy to take a pill with your morning cup of tea, but science suggests caffeinated drinks can impact the efficiency of your supplements. ‘Drinking tea or coffee with supplements can make it harder for your body to absorb them because of the presence of compounds called tannins and caffeine,’ explains nutritionist Riya Lakhani-Kanji. ‘These compounds can bind to various vitamins and minerals, especially iron and calcium, reducing how much gets absorbed into the blood from the digestive system and, ultimately, their effectiveness.’ One study showed that, when drunk alongside a meal, a cup of tea could decrease iron absorption by more than 60 per cent. ‘To get the most out of your supplements, avoid taking them with tea or coffee. Instead, opt for a glass of water and try to wait at least an hour before or after consuming these beverages,’ adds Riya.
Dilemma #2
Can I take iron supplements with food?
Try this: Take them about an hour before food or a couple of hours after
While it’s recommended to consume many supplements with food, this is not the case with iron. ‘Taking iron supplements on an empty stomach significantly improves absorption,’ says Riya. ‘This is because certain foods and beverages, particularly dairy products, cereals and caffeine, can hinder iron uptake.’ It’s worth noting, though, that vitamin C can help with absorption – so having a glass of orange juice alongside may be beneficial.
Dilemma #3 Is it OK to take omega-3s without food?
Try this: Enjoy with a meal rich in dietary fats
Many people with arthritis opt to take additional omega-3 oils, and for good reason. ‘Omega-3 oils are a great addition to an antiinflammatory arthritis diet,’ explains Beanie Robinson, nutritionist and founder of The Health Space (thehealth-space.com), who adds that studies have indicated that they can help reduce joint stiffness and pain. The key, though, is to take these supplements alongside a meal rich in dietary fats, as research suggests they may be absorbed better this way. This means eating food such as avocados, fatty fish, nuts or full-fat yoghurt at the same time. You might also find this approach reduces any unwanted side-effects, such as acid reflux.
Dilemma #4
Can I take calcium and iron together?
Try this: Take them at different times of the day
Calcium and iron are important minerals for those with arthritis –calcium is beneficial for bone health and iron can be important to prevent anaemia. If you’re taking both, many experts recommend consuming them at different times of the day, because some studies have suggested that calcium may inhibit the absorption of iron. While research has not yet established definitively whether this results in a notable impact, it makes sense to split the intake if you can.
Dilemma #5 Is it OK to take vitamin D by itself?
Try this: Take the supplement alongside a decent-sized meal
Vitamin D is incredibly important for many reasons, and especially so for those with arthritis. ‘Vitamin D plays a crucial role in bone health,’ says Riya. ‘It helps facilitate the absorption of calcium, essential for maintaining strong bones and reducing the risk of fractures. For those with arthritis, maintaining optimal bone density can significantly improve mobility and reduce pain, too. ’As a fat-soluble vitamin, it’s better absorbed when eaten with a meal containing fats – such as oil, nuts, eggs or cheese. Some research has suggested that it’s best taken with your largest meal of the day – increasing levels of the vitamin absorbed by up to 50 per cent compared with taking it without food or a smaller meal.
Dilemma #6 How can I choose supplements wisely?
Try this: Research different brands and look at the ingredient list carefully
Not all supplements are created equally, and the quality of the one you take has a big bearing on the vitamins and minerals your body is able to absorb. ‘Look for products that use bioavailable [the ability of a substance to be absorbed and used by the body] forms of nutrients,’ says Riya. ‘Also avoid supplements with unnecessary binders or fillers that may hinder absorption or cause unwanted side-effects.’ These might be labelled as “bulking agents” –microcrystalline cellulose, for example. Beanie also suggests choosing well-thought-out combinations that help with efficacy. ‘You can now see supplement blends to enhance absorption, such as vitamin D3 and K2, or iron with vitamin C,’ she adds.
Please note, if you’re taking any medications, it’s always best to consult with a health professional before taking supplements to ensure they are right for you and won’t interfere with your prescribed dose.
‘Walking football has led to a tremendous change in multiple ways’
BY PHIL LATTIMORE
‘I WAS IMMEDIATELY HOOKED’
Mark Murkowski thought his sporting days were history – but then he was introduced to walking football
Before I started playing walking football, I hadn’t heard anything about the game –I had no idea it existed. At 63, with osteoarthritis, I thought that I was on the scrapheap as far as competitive sport was concerned.
I was introduced to walking football a year ago, when chatting with Gary Small, Regional Officer in Scotland for Versus Arthritis, at a tai chi class he was running in Stranraer, where I live. I’d gone to tai chi after seeing an advert for it at my local GP surgery, as I thought it would be a bit of gentle movement that might be good for my arthritis. I was diagnosed with osteoarthritis around 15 years ago, at
which point I decided to give up football refereeing. I was around 49, working as a training officer for British Gas, and increasingly having problems with my knees, hips and hands.
As we were talking at tai chi, I mentioned to Gary that as a lad, in Essex, I’d played football at a reasonably high level, just below the professional leagues, before I had a nasty motorcycle accident when I was 17 – a run-in with a Ford Cortina – which damaged my knees. I’d tried playing again, but then broke a shoulder in several places and, ultimately, wasn’t able to get back up to the level necessary.
That put the kibosh on a football career, but I did continue playing a bit, and refereeing, and enjoyed other sports, such as cricket. Gary said that he was running a walking football session, based at Stranraer FC, and they needed a referee, so I went along one Friday to see what it was about.
The guys at Stranraer Walking Football Club were immediately friendly and welcoming, introduced me to the rules and invited me to join in playing. The key rules for walking football are fairly straightforward, similar to regular fivea-side football, but no running; the ball must be under head height and –most importantly – no tackling and no physical contact.
Walking football, I was surprised to find out, was originally developed in the 1930s. It is an inclusive sport, tailored to people over 40 who still love playing but want something less physically demanding than regular football.
I gave the game a go and was immediately hooked.
Exercise therapy
At the time I started playing, I was on the waiting list for a knee-replacement operation. My treatments involved physiotherapy, injections and various types of pain-relief medication, but I still had chronic pain. I had just retired from my job as a lecturer in gas and plumbing at City of Glasgow College; I’d been a gas engineer, and then was teaching, Giving arthritis the red card... walking football has improved Mark’s quality of life
so the impact of all that heavy lifting and working on my knees had no doubt contributed to my condition. Because of that, my last five years in the role had mostly been desk-based – so that meant less exercise, less movement and me putting on weight. That added to the pressure and pain in my joints – it was a downward spiral.
However, playing walking football has led to a tremendous change in multiple ways. I was initially unsure whether my body could cope, and I was a bit off the pace at first. But everyone welcomed me –there were other people with arthritis
‘Walking football is a great leveller’
Simon Reid, 62, is a retired GP from Stranraer, who discovered walking football 18 months ago
Having been a GP for 33 years, I’m very aware of how important exercise and movement is in helping arthritis pain. Around 10 years ago, I was diagnosed with spondylolisthesis of the spine and have arthritis in the knees, so I also have personal experience of it. I enjoy sport and played hockey at European club championship level when younger – but it contributed to issues with my back. I also had a family history of osteoarthritis. I retired from hockey, because of back pain, in my late 20s. It settled when I stopped, but flared up later.
Walking football has definitely helped my arthritis. It’s enjoyable and healthy; you may feel a little stiff afterwards, but the movement helps strengthen your muscles and ligaments.
The worst thing you can do is sit around and do nothing. It’s often difficult for men to talk about health and anxiety, but activity and sport elevates your mood. Walking football gets you out to meet people and share stories –it stimulates you mentally as well. It’s a great leveller.
playing too – and, gradually, I got some fitness back.
Kicking off
We play every Friday, as well as in some midweek tournaments against other teams, which are great. I started feeling quite good physically, and by increasing my movement, bit by bit, I felt my arthritis symptoms improving. I’ve also improved my diet to be healthier, cutting out sugar, eating more fruit and veg, and started swimming exercise classes. Over the past year, the football’s helped tremendously with my knees, and I’ve lost a considerable amount of weight. My knee pain has diminished significantly and I can do much more –I’m now hoping to avoid knee surgery. Also, it’s improved my mental health and wellbeing enormously. When you’ve been involved in sports for most of your life and can no longer do something you really love, it really affects you, your selfworth. Now, it feels absolutely fantastic to play and referee again – it’s brilliant. I can’t wait for Fridays to come around for the football. It’s improved my whole quality of life; that downward spiral has been completely reversed.
Because walking football is a nocontact sport, and there’s no running,
anyone can play. We have players in their 70s and 80s – some used to play for Stranraer FC. They have the skills still, they’re just a bit slower, but everyone plays with respect. I’d recommend walking football to anyone – it’s really taking off in the UK. For someone with arthritis, I’d suggest doing it gently to start with and building up your movement gradually. I’m not saying the game is a 100 per cent miracle cure, but it has helped me tremendously in getting my joints moving and helping to build muscle around the joints to support them. Playing a sport you love makes exercising fun and getting physically fitter can really improve the quality of your life. Everyone’s accepted in walking football – you’re on a level playing field.
Walking football is a fast-growing sport in the UK. For more information on the sport, teams and organised sessions in your area, visit walking-football.com
And it’s not just football – you can find walking tennis, walking netball, and more. Search online for accessible ways to do the sports you love, or try something new.
People of any age can play walking football
Lives to celebrate
Remembering the classical pianist and scientist who contributed greatly to the understanding and treatment of arthritis
I’ve been fortunate enough to present a number of Radio 4 programmes over the years, but if I had to choose one that I particularly enjoyed, it would be the obituary show, Last Word. For a number of years, if the regular presenter, Matthew Bannister, was taking time away from the microphone, I would be asked to deputise for him. If I was able to, I always said yes. Occasionally, I would encounter people who completely misunderstood the idea behind the programme. ‘It must be very depressing to be talking about people who’ve just died,’ they would say. I would gently point out that the programme wasn’t telling stories about death. Quite the opposite, in fact. It was an opportunity to celebrate a life, and often a life that had been lived to the great benefit of others.
I mention this because I’ve recently come across the obituaries of two people who have contributed enormously to the understanding and treatment of arthritis. Lives to celebrate, in other words. I was not familiar with the stories of either individual until I did a bit of digging, but if I still had any influence over the people whose stories are told in Last Word, I’d be knocking at the producer’s door.
Julian Worricker is a BBC TV and radio presenter, and journalist. He has psoriatic arthritis
The first was the classical pianist Byron Janis, who died in March this year at the age of 95. He was – according to the Arthritis Foundation in the US – a great champion of its work. This stemmed from his being diagnosed with psoriatic arthritis in 1973, something he kept secret for many years because he feared public disclosure might ruin his career. He went on to undergo several operations to ease his symptoms, and said of his condition: ‘I have arthritis, but it doesn’t have me.’
Years later, he joked about the apparent contradiction he had to wrestle with between his career and the state of his joints: ‘Although arthritis is not good for pianists, the piano is good for arthritis,’ he said. ‘Playing
the piano is probably the best exercise for arthritis.’
Pioneering scientist
The other story I read came from closer to home. Dr Kunnathur Rajan was a pioneering scientist who raised £60,000 to buy Wales’ first bone-density machine in 1998. More than 25 years later, it continues to scan 2,000 patients a year at a hospital in Pontypridd. Dr Rajan opened Wales’ first osteoporosis research unit, and his contribution to advancing medical knowledge was described as ‘nothing short of exceptional’ when he died.
These quotations stood out for me when I read his obituary. He was ‘a man with a wicked sense of humour and a glint in his eye’, said a colleague who worked alongside him. ‘He worked tirelessly for the benefit of his patients, many of whom still remember him fondly some 20 years later.’
If all of that wasn’t enough to get him a mention on Last Word, there was this from one of his children: ‘Even Princess Diana had heard of dad, and used to ask for him personally to show her around the hospitals and meet patients whenever she visited Wales.’
Lives to celebrate, for sure.
EXPERTS ASK
THE
Got a niggling question or a worry that won’t go away? Our experts are here to help
Dr Sarah Jarvis is a medical writer and broadcaster. She has been the BBC Radio 2 doctor for many years, and is doctor to the BBC’s The One Show
Q I have rheumatoid arthritis, and our sex life has really fizzled out. When I spoke to my husband, he says he’s scared of hurting me. What can I do?
A It’s good that you’ve had an honest discussion with your husband. Men are often more problemfocused than women. He may have seen you struggling with pain and his ‘solution’ is to avoid physical activity that he fears may worsen it. Tackling his comments head-on may make him feel you’re criticising him. Instead, remind yourself that his behaviour is because he does care. Don’t focus on sex immediately, but set aside time to rekindle affection and romance. Once you have reconnected emotionally, broach the subject of how you can have sex comfortably. You can find more info on sex and relationships at versusarthritis.org
Angie Jefferson is a registered dietitian who specialises in translating complex science into simple, practical messages for everyday great nutrition
Q I’ve heard that turmeric helps aches and pains. Is this true? I don’t want to add lots into food, so what dose of supplement should I be taking?
A Turmeric, a spice, is used in traditional Indian (Ayurveda) and Chinese medicine for the relief of pain and inflammation. Its active component is curcumin (sometimes called curcuminoids). Clinical trials have been too few and too small in size to tell us if it actually works.
We don’t know how much you need to take or how often to see an effect. Curcumin is not easily absorbed, so supplements often contain high doses that you may or may not be able to make use of. Although few side effects are associated with curcumin, it can react with other medications, so speak to a pharmacist or your GP before starting any supplement.
Guy is a helpline adviser for Versus Arthritis. He has a postgraduate diploma in counselling, and enjoys swimming and cycling, as well as being the family cook
Q How can I help myself while encountering delayed waiting times for surgery?
A Staying active is important if you’re waiting for or recovering from surgery. If you are fit and strong, your surgery has the best chance of success, and you’ll probably recover more quickly.
Versus Arthritis’ Let’s Move for Surgery Toolkit explains the kinds of exercises that can be helpful – find them in the exercise pages of our website. For exercise videos, look for Versus Arthritis on YouTube.
In the run-up to surgery, it’s helpful to do your very best with healthy eating to control body weight. You might sum it up with the idea: we are all allowed to enjoy treats, but occasionally, rather than every day. If you are worried that your condition has worsened, speak to your surgeon or GP, as your surgery may need to be prioritised.
The Versus Arthritis community is here for you. Our website is full of useful advice and stories about how to manage your arthritis, and you can order free information booklets at shop.versusarthritis.org. Meet people in person at our local support groups, or chat to us online at community.versusarthritis.org or on the phone on 0800 5200 520.
BOOST YOUR LOWER-BODY STRENGTH
If you have a few minutes spare today, take the time for these easy lower-body exercises
BY HOLLY TREACY-WEST
It’s not always easy to gear yourself up for exercise when you’re not in the mood, let alone when you’re feeling uncomfortable or in pain – but the benefits are worth pushing through the discomfort.
Exercise can help arthritis, as it increases strength and makes moving easier. According to Lavina Mehta, personal trainer, wellness coach and author of The Feel Good Fix, ‘exercise can actually reduce joint pain and help fight tiredness. However, when joints are stiff and painful, exercise snacking –short bitesize amounts of movement – can be helpful, as can seated alternatives’.
Adding lower-body strength exercises to your daily routine can help everyday activities feel a little bit easier, from climbing the stairs to simply walking around the home. Your lower body is your foundation, and by building strength and mobility, you create a solid base that
supports balance, flexibility, and stability. Say goodbye to falls and hello to a more powerful posture!
Reducing falls
A recent study revealed that muscle-strengthening activities, when combined with balance training, could reduce the risk of falls or fall-related injuries by up to 66 per cent.
Mehta agrees, and adds that strengthening exercises help build strong muscles that can support and protect the joints. ‘Bones need strong muscles for support, and not exercising weakens those supporting muscles,’ she explains.
‘Building muscle in your lower body can improve balance and may reduce your risk of falls. I encourage specific balance exercises – they help to maintain your upright position, whether you’re standing still or moving, which is essential when you have arthritis.’
‘Balance and stability exercises are especially important for older adults, because they can help prevent injury and maintain independence,’ Mehta adds, ‘but I would recommend that everyone try these exercises, especially from midlife onwards.’
The best part about Mehta’s workout is that you just need a few spare minutes and an enthusiasm to show up for yourself – no special experience or fancy equipment necessary. Remember, every step you take towards strengthening your foundation is a step towards a more active and independent life. So, embrace these moments of movement, and enjoy the benefits of a stronger, more resilient lower body. Your future self will thank you.
Swing your arms for faster stepping on the spot
1
Four exercises to try at home
Lavina Mehta shares her top four arthritis-friendly strengthening moves
Seated hip circles
Sit with your back straight and your core muscles tight, then lift and straighten one leg, with your toes pointed away. Draw circles with your foot while keeping your hips still. Aim for 5-10 in both directions, and then repeat on the other leg.
2
Stepping on the spot
Modification: do seated marching if needed
Simply march on the spot. You can increase the pace, swing your arms and even hold light dumbbells or tin cans to progress this. You can also get your steps in while you’re seated.
4
Seated ankle rotation
Lift one leg out straight in front of you and circle your ankle, aiming for 5-10 repetitions clockwise and then anti-clockwise. Bring the foot down and repeat with the other ankle.
3
Seated leg lift
Lift and straighten one leg, with your feet flexed (toes towards you) and really squeeze and contract the front thigh (quadricep) muscles as you lift and lower your leg. You can hold the elevated position for a few seconds to make this more challenging. Aim for 10-15 on each leg, then repeat on the other side.
Keep your core engaged (imagine your belly button pulled into your spine) and your back nice and straight as you do this. Exhale as you lift, and inhale as you bring the leg down.
As with any new exercise programme, remember to take it slowly and consult your GP if needed. Check out the Versus Arthritis Let’s Move programme by scanning this QR code
x5
x10
Keep your core engaged as you do the seated leg lift
Point your toes when doing seated hip circles
Top tips for
EASIER WEIGHT LOSS
We know that losing weight when you have arthritis can be difficult, but it can have a really positive impact on your condition. We asked two members of our community to share their tips
BY VICTORIA GOLDMAN
Many studies show that losing weight, if you are overweight, may help ease arthritis symptoms. But we know it’s hard when you’re in pain and fatigued –and many people struggle to get started, as well as to keep excess weight off in the long term. If this applies to you, you’re certainly not alone.
Maintaining a healthy weight – one that’s just right for you – is good for your joints. Research shows that being overweight puts extra pressure on your joints, especially your hips and knees, and can make pain caused by arthritis worse. Obesity can also affect your immune system and increase inflammation in your body. Your joints may
be more tender and swollen, especially if you have inflammatory arthritis.
In general, you’re more likely to lose weight if you eat less and move more. But if your arthritis affects your mobility, this isn’t easy – and counting calories can be stressful. Some arthritis medicines can cause weight gain (see the next page for more information), and your symptoms may make it harder to exercise or prepare meals. Everyone is different, so find out what works for you. Only you know what your body is capable of, and taking control of your weight can have a really positive impact on your symptoms.
Dawn Rowley (left), 47, from Rotherham, in South Yorkshire, managed to lose three stone over eight months, which helped to ease inflammatory arthritis, and is now recovering from hipreplacement surgery. ‘I knew I needed to lose weight to lower my uric acid levels [high levels are the cause of gout], so I started looking for ways to help my body heal,’ she says. ‘My mobility was zero and my pain was through the roof. I learned to take things slowly and steadily.’ Follow Dawn’s weight-loss tips below.
1Don’t make big changes straight away
‘If you’re trying to lose weight, be kind to yourself,’ says Dawn. ‘If you can, change just one thing, such as your breakfast, and see how you go. Once I switched to eating whole foods, having less sugar and no alcohol, I found the weight dropped off.’
Make simple swaps
‘I don’t restrict myself,’ says Dawn. ‘I probably eat more now than I did before, but I concentrate on nutritional value. I focus on healthy fats and high-fibre fruit and veg, and I’m far more satisfied after a protein-rich meal.’
Plan your meals and snacks
‘At first, being able to stand was difficult, so I would batch cook,’ explains Dawn. ‘I tend to have three meals and two snacks a day. My afternoon snack will be a treat, such as decaf coffee and oatcakes with dark chocolate chips.’
‘Changing
my eating habits was the hardest thing I’ve ever done’
Nathanial Ingram, 54, from Norwich, put on weight after he was diagnosed with seronegative rheumatoid arthritis
‘In 2020, I developed an extreme form of reactive arthritis after ending up in hospital with sepsis and septicaemia,’ he says. ‘My immune system was struggling and I was exhausted with pain.’
Last year, Nathanial realised he was heavier than he’d ever been, and was using a walking stick. ‘I am the single parent of a nine-year-old girl,’ he says. ‘I need to be around for her for as long as possible – and this felt like my last chance.
Go for a short walk or do some chair-based exercises
‘I used to use exercise to relieve stress, but now that’s harder to do,’ says Dawn. ‘I’ve taken baby steps –I followed a simple exercise plan, moved to yoga, and now I’m back at the gym.’ 4
Bear in mind...
Some arthritis medicines may cause weight gain if you take them in high doses or for long periods – a challenge when trying to maintain a healthy weight. These include:
Corticosteroids (such as prednisolone) – these can increase your appetite, cause fluid retention (swollen ankles) and affect your metabolism
Biological drugs, such as adalimumab and tocilizumab (IV infusions) – the reason for weight gain isn’t yet clear, and may simply be because your normal appetite is returning after years of pain.
However, you should not stop taking your prescribed medication without consulting your GP or medical specialist.
‘I realised I was eating to make myself feel better, physically and emotionally – to release me from the background noise of pain and exhaustion. When I felt better physically, I was able to look at what I was eating and lose weight. But then the pain would come back, and I’d start over-eating again.’
At the beginning of 2024, Nathanial took his first step towards long-term weight loss. ‘My main pick-me-ups were eating something sweet or having alcohol,’ he says. ‘I used the Try Dry app to stop drinking. At first, this made my food cravings worse, but I was determined to keep going. I then decided to try intermittent fasting, which meant I was eating within a shorter time period each day.
‘I don’t eat breakfast, and only eat between 1pm and 7pm. I drink a lot of water (two to three litres a day) and have as much yoghurt mixed with oats, fruit and nuts as I want. It fills me up and stops food cravings. If I feel hungry, I wait 10 minutes and do something else to take my mind off it, or I have a drink of water. Then I see if I’m still feeling hungry.’
Nathanial says that changing his eating habits to lose weight is the hardest thing he’s ever done. ‘It’s a constant battle,’ he says. ‘When eating has become a coping mechanism for physical and mental reasons, the withdrawal process is the same as dealing with a drug addiction.’
After four weeks, Nathanial started to notice a difference. ‘I found it easier to do the shopping and washing. I was achieving more, and my energy levels improved. Now, I’m back to cycling, which helps with my joint pain. This year, I did a 130km ride – more than I’d been able to do in the past three years. Even though the pain is no better, I am more capable than I was.’
Get involved
Versus Arthritis works with and for people who have any type of arthritis, and we’re here to help you stay active, independent and connected
Our
stepping
challenge is back Walk to World Arthritis Day 2024
From 1-12 October, track your steps and help raise funds and awareness for those living with arthritis.
‘As a person with rheumatoid arthritis, I was really pleased to find the Walk to World Arthritis Day Challenge, as it was flexible to my abilities and physical needs. I was worried about people sponsoring me with the step count I had created, but they were super-generous. For me, posting updates and reading others’ was super-motivating, and made me feel part of something bigger. Versus Arthritis is an incredible charity and one I’ve used a lot, so I am really grateful this challenge allowed me to give back.’
2023 Walk to World Arthritis Day challenger
You, too, could feel part of something bigger when you sign up to take on the same challenge this October. Set your own pace and make it work for you. Whether it’s through your daily steps at home or an extra walk in your routine, every step counts.
Sign up at fundraise.versusarthritis.org and you’ll receive a free Versus Arthritis bobble hat!
Get physical
Staying active is important if you are waiting for or recovering from surgery. If you are fit and strong, your surgery has the best chance of success and you’ll probably recover quicker. Our Let’s Move for Surgery booklet contains exercise routines that have been designed specially to help prepare for and recover from join replacement surgery. There are exercises for hip replacement, knee replacement, shoulder replacement, full body strengthening and a cardiovascular workout. They are also available as follow-along videos. You can order a booklet and DVD from the Versus Arthritis online shop at shop.versusarthritis.org.
Christmas cards on sale now!
Tick something off your to-do list and buy your Versus Arthritis Christmas cards and wrapping paper today! We have 16 beautiful new designs, plus some of your old favourites, and each pack contains 10 cards with envelopes. This year, we also have cards for birthdays, Easter, Eid, Chanukah and Diwali. Every pack of cards sold will help to fund our life-changing research, supporter services and campaigning work, so that people with arthritis can live the life they choose. What’s more, you’ll be raising awareness about arthritis among friends and family.
While you’re there, take a look at our products deigned to help you to overcome some of the daily challenges that arthritis can cause. There’s a range of kitchenware, gardening tools and clothing, including our ever-popular compression gloves.
Visit our online shop today at shop.versusarthritis.org
Could you be a volunteer?
Joining a Versus Arthritis selfmanagement programme can be life changing for people with arthritis. The amazing volunteers who run these courses have lived experience of arthritis that participants can relate to. After attending a training
course and becoming a volunteer trainer, Natalie said: ‘I know from personal experience what it’s like to have felt a huge loss (jobs, dreams, mobility, ability and future plans). However, with the right tools to engage in our wellbeing, self-
knowledge, and self-care, we can work on the hopelessness we feel and empower ourselves to fight for – and gain – quality of life.’
Join our volunteering family and use your experiences to help others. Visit our website for details.
BY ANGIE JEFFERSON, REGISTERED DIETITIAN
FANTASTIC FOODS – and where to
them
Eating well can make a real difference to people living with arthritis, but, often, this is easier said than done when battling dayto-day symptoms, higher energy bills and rising food costs. When we think of fantastic foods, we tend to focus on those promoted by the media, influencers and adverts – such as goji berries or matcha – and overlook great ingredients that are easy, cheap and right in front of us.
Pulses
Pulses pack a mighty nutritional punch, and include beans, peas and lentils. A good source of protein (important for retaining muscle mass), they also provide us with fibre, B vitamins, iron, calcium, magnesium and zinc – plus, they have a lower environmental impact compared with meat.
But who has the time and energy to soak and boil beans for hours? No one! Luckily you don’t need to, as these can be purchased frozen, or in cans, jars or pouches.
The nation’s favourite is baked beans (opt for lower salt and sugar versions), but make sure you’re not missing out on the many other pulses available, including black- and black-eyed beans, butterbeans, broad beans, chickpeas, lentils, kidney beans, haricot beans (these are baked beans) and soya beans – and let’s not forget the humble pea, petit pois or sugar snap.
An easy way to add beans, and to cut cost, is to replace half the meat in a casserole, chilli or bolognese with a can or jar of beans. If using ones straight from a pouch, these can be tricky to handle when hot, so you may find it safer to tip these into a container before microwaving.
Eggs
Eggs have had bad press in the past, but the stories that “eggs raise cholesterol” and “eggs have salmonella” have been disproved by scientific studies. You can relax about eating these several times each week. Costing as little as 30p each and highly versatile, eggs provide protein, vitamin D, choline, omega-3 fatty acids and antioxidants. Poached, scrambled, fried, baked – how do you eat yours?
Nuts
Nuts are high in mono-unsaturated fats, protein, vitamin E and a range of minerals. When eating whole nuts, you actually absorb around 20% fewer calories than stated on the pack! A 30g serving of nuts (sit neatly in the palm of your hand) is a much healthier snack than biscuits, cake or crisps, and will help to keep you feeling fuller for longer. Other ways to boost your nut intake include swapping jam on toast to a nut butter, toasting nuts in a dry frying pan and sprinkling over breakfast cereals, pasta or a salad, or making them the star of the meal in a nut roast.
Using your freezer
Many frozen foods are fabulous and often cheaper than fresh, and with most of their nutrients preserved. Making good use of a freezer is becoming a lost art, with many of us missing out on its full food benefits. For example, frozen fish fillets, berries and vegetables are around half the price of buying fresh, but are convenient, ready prepared and quick to cook. When using these foods, why not cook more than you need, divide into portions that suit your household and freeze as soon as they are cool? Then you’ll have a supply of healthy, home-made ready meals whenever you need an easy, quick supper.
Fabulous food tips
Did you know that canned fish, such as sardines, can be frozen? It's the cheapest way to get inflammation-busting omega 3s –but there is the challenge of opening the can. If arthritis affects your hands, ask someone to open a few cans, portion, pop into bags and freeze. Defrost before use and mash onto toast, stir into a bowl of pasta, or fold into an omelette.
mineral involved in many functions including metabolism and immunity.
Quinoa is easy to cook from dried. Technically, it’s a seed, but it contains all of the essential amino acids, just like meat and fish, so makes a great replacement for rice or as a base for a poke or salad bowl. It doesn’t need soaking and is quick to cook, or it can be bought in ready-to-use pouches, so it’s easy to try without buying a bigger pack.
Make mealtimes quick, easy and tasty with these simple, everyday recipes
SPEEDY suppers
Prawn and chorizo spaghetti
Serves 2
Ingredients
200g spaghetti
1 tbsp vegetable or sunflower oil
120g chorizo, cut into small chunks
150g raw shelled king prawns (or diced cooked chicken if preferred)
4 garlic cloves, chopped
200ml crème fraîche
Finely grated zest of 1 lemon (optional) and the juice of ½ lemon
50g finely grated Parmesan cheese, plus more to serve
10g parsley leaves, chopped
Salt and black pepper
Method
1 Drop the pasta into salted boiling water and cook according to the packet instructions. Drain, but reserve the pasta water.
2 Meanwhile, heat the oil in a large frying pan and cook the chorizo over a medium-high heat for a few minutes until it starts to turn crispy at the edges.
3 Add the prawns (or chicken) and the garlic and cook for another 2 minutes, stirring occasionally. The prawns should turn pink.
4 Use a ladle to add some of the pasta water to the pan, then add the crème fraîche, lemon juice, Parmesan and parsley. Stir together.
5 Now add the drained pasta to the pan and toss to coat. If the sauce needs thickening, stir it over the heat to reduce it a little. If it needs loosening up, add another ladle of pasta water.
6 Taste for seasoning, adjust if needed, then finish with grated Parmesan and lemon zest,
Creamy Tuscan cod
Serves 4
Ingredients
4 skinless cod fillets
1-2 tbsps olive oil
1 onion, chopped
4 garlic cloves, chopped
200ml vegetable stock
150ml double cream
80g baby spinach
2 tbsps sundried tomato paste
40g finely grated Parmesan cheese
Salt and black pepper
Method
1 Season the cod with salt and pepper, then heat the oil in a large frying pan over a mediumhigh heat. Fry the cod for 2-3 minutes on each side, until it’s almost cooked through.
2 Remove the fish from the pan, leaving the oil behind, and set aside. Add the onion to the pan and cook until it softens.
3 Throw in the garlic and cook for a minute before pouring in the stock and cream.
4 Add the baby spinach and sundried tomato paste, stir well, then bring to a simmer.
5 Tip in the Parmesan and stir well, then get the cod fillets back in the pan. Cook until the sauce thickens (3-4 minutes), taste for seasoning and adjust if necessary, then dish it up straight away.
Top tip
This creamy cod is a pretty versatile dish – serve it up with rice, potatoes or even pasta, and a selection of vegetables. Cod is delicate and doesn’t need loads of work: here, it just simmers in a sauce full of flavour
No-wait strawberry cheesecake
Serves 6
Ingredients (for the topping)
200g strawberries, hulled and chopped
2 tbsps icing sugar
Juice of ½ lemon
Mint leaves (optional)
Ingredients (for the base)
90g digestive biscuits
25g unsalted butter, melted
Ingredients (for the filling)
100g white chocolate
100ml double cream
360g cream cheese
100g icing sugar
1 tsp vanilla bean paste
200g strawberries, hulled and chopped
Method
1 Start by preparing the topping to give the strawberries a chance to macerate. Put the strawberries in a bowl with the icing sugar and lemon juice. Mix well, then set aside.
2 Now for the base. Place the biscuits in a sandwich bag, close the top, then use a rolling pin to smash them into crumbs. Pop the crushed biscuits into a bowl, pour in the melted butter and mix well. Spoon the buttery biscuit crumb between 6 glasses or ramekins. Press it down slightly, but not firmly.
3 To make the filling, melt the white chocolate in a microwave, or in a heatproof bowl over a pan of simmering water (making sure the bowl does not touch the water). Be aware that white chocolate melts a lot more quickly than milk chocolate, so be careful not to burn it. Leave to cool slightly.
4 In a separate bowl, whip the double cream to stiff peaks.
5 Put the cream cheese in another
large mixing bowl with the icing sugar, vanilla and cooled, melted white chocolate. Use an electric whisk to beat until smooth and thick.
6 Add the whipped cream and chopped strawberries for the filling to the cream cheese mixture and gently but thoroughly fold them evenly through.
7 Divide the filling between the 6 glasses or ramekins over the buttery biscuit bases. Spoon the macerated strawberries on top. Scatter with mint leaves, if you want, and serve straight away.
Recipes from Speedy Weeknight Meals
by Jon Watts (£20, Bloomsbury)
1. Eyra kitchen utensils, £29.99 shop.versusarthritis.org
This set of utensils has been ergonomically designed to maintain a neutral wrist position and use minimal grip strength – perfect for getting creative in the kitchen.
2. Nikon Aculon A30 10 x 25 binoculars, £84.99 johnlewis.com
Compact and lightweight, these binoculars are ideal for entry-level bird watching or spectator sports, with a comfortable, rubber-coated grip and fold-up design.
3. Homesense hobby box, Homesense.com
Perfect for storing your sewing kit or other craft materials, this comes with compartments to separate items and a removable tray. 1
committing to a big project, this kit comes with 10mm bamboo needles, a pattern and instructions.
6. Skechers BOBS Sport Squad, £70 skechers.co.uk
These sporty slip-on trainers have a handsfree heel pillow, so you can slip them on and off and avoid bending over – ideal for walks or even a short run.
BACK TO SCHOOL
Preparation is key when your child has arthritis. Here, two families give their tips for how to manage school life
BY GEORGINA MARIC
‘I manage my social life quite well’
Holly, 15, was diagnosed with polyarticular juvenile idiopathic rheumatoid arthritis just before her 11th birthday
‘My worst symptoms are aching wrists and knee pain, as well as fatigue. My teachers are very supportive; I can leave class five minutes early with a friend, have rest breaks when needed, and have extra time for deadlines and exams. To counter the problem of painful hands, I have been granted access to a laptop for exams and coursework.
‘I found it essential to tell my key friends – who I leave class early with – about my safety plan and why it’s in place, which is because my legs are prone to giving way. I manage my social life quite well. I value the friendships that matter the
most to me, and when we meet up, we just have fun.’
Mum Laura’s tips
‘We always let the new class teachers know about Holly’s condition before she starts the school year.
‘Holly can get up and walk around the class if she needs to, and being able to leave the class five minutes early to avoid the crowds is great. If it is a day when Holly can’t manage the stairs, then she stays on the ground floor. There is nothing that is too much trouble, and her head of year goes above and beyond to ensure that Holly is comfortable.’
Have open communication with the school – we all have the same goals
Make sure the school knows your limits so it can put systems in place
We update Holly's head of year after every consultant appointment, informing them of any changes 5
Holly only carries the bare minimum, to make her bag less heavy, and we write notes if she is having a bad day
BY ANGIE JEFFERSON, REGISTERED DIETICIAN
‘Just because you can’t see it doesn’t mean it’s not there’
William, 12, has learned to tell his teachers when he's hurting, because his arthritis [JIA] cannot be seen
‘I find if I hurt, I can’t hear the teachers. Because it hurts to write, I have an iPad and a special chair. Other kids ask why I need it, but I have to have it or I get more pain.
‘The hardest part is watching all my friends play sports. Sometimes, in the summer, I can join in, but in winter my legs hurt. I struggle with the fact that because you can’t see the arthritis, it doesn’t mean it’s not there. It is hard to tell people, as they don’t understand, and I am worried they will call me names. But I’ve told my close friends and they carry my bag for me when I am on crutches.
‘The teachers let me leave early so I don’t have to negotiate the busy corridors, but it did take a while for some to understand. If a teaching assistant is free, they help me get everything onto the iPad in the lesson. Sometimes I have no pain, but go into school the next day with pain. I think they must find it strange how it suddenly changes, and I worry they think I am not telling the truth.’
Mum Sarah’s tips
‘William was diagnosed with JIA at the age of seven. He went to meet the special educational needs (SEN) team before he started high school. I met the SEN lead, who has been amazingly supportive –we feel very lucky. I felt it was important to gain a good working relationship. It has to be the parents’ responsibility as much as the school’s.
‘I encourage William to tell the teachers when he is in pain, as he can struggle with describing his feelings, and I email the support team. As for telling other students, William was so busy not wanting to be different that it was exhausting for him. I explained it was perhaps easier for his class friends to understand why he has a different chair or does not do PE if they knew his muscles or bones hurt. William has told some friends, but not all.
‘What does help him is playing the piano – he is also a chorister with a cathedral choir and his music really helps him relax, which supports his pain.’
William’s tips for managing school life
1
I take medicine at lunchtime, and this helps me to manage the pain in the afternoon
2
I leave early to get to where I keep my bag, so I do not have to carry it around
3
Try not to worry, as that makes you tense, so then you can hurt more
4
Don’t do too much – if it hurts, then try something different. Help in PE, rather than take part
5
Have a place you can go if you need to relax or complete some work
BY LOUISE PARFITT
THE SKY’S THE LIMIT
Sally Watt was diagnosed with juvenile idiopathic arthritis when she was 11. Here, she explains how to make travelling easier
Sally, 42, has been a volunteer for Versus Arthritis since she was 15, and loves to travel. She struggles with fatigue.
‘I have a car through the Motability scheme. Last New Year’s Eve, I drove up to visit a friend near Newcastle. It was the longest journey I have done by myself, and I am so proud I did it. I took regular breaks and pain relief when needed.
‘I have recently used the Passenger Assist app (see right) to book ahead for support when travelling by train. I was a little apprehensive using it for the first time, but it was brilliant. Staff were there for me as planned, both at my small local station and at London Euston.
‘Assistance at airports is great. Just remember to book it in advance –I do it as soon as I book my trip. I had one occasion where my wheelchair didn’t arrive at the destination, but the airport lent me one. When mine turned up the next day, they delivered it to me.
have medication to hand and a drink with which to take it. Also, don’t be afraid to ask for help. In my experience, people are only too happy to lend a hand, be that opening a bottle of water, operating a petrol pump or holding a door open. For me, being able to travel is so important – it’s my freedom.’
Follow our tips for smooth journeys
1. The right track
Passenger Assist allows you to request an assistance booking in advance when travelling by rail, no matter which train operator you are using. You can download the Passenger Assist app, book via the website (passengerassistance. com), send a text to 60083 (Monday to Friday, 9am to 5pm) or call 0800 022 3720.
2. Flying high
usually, this can be done when you book your flight. You can ask for a range of assistance, including travelling through the airport, getting on and off the plane, and during the flight. Search ‘airport special assistance’ online for more information.
3. Motor on
You may be eligible for a car, wheelchair-accessible vehicle, scooter or powered wheelchair through the Motability scheme. To see if you qualify, visit motability.co.uk or call 0300 456 4566.
4. Perfect parking
The Blue Badge scheme allows holders to park in disabled parking bays and at some on-street locations where general parking is not permitted. Find out more by searching ‘Blue Badge’ online, via Citizens Advice, or by contacting your local council.
5. Pit stop
‘My advice for any journey is to pace yourself, ensure you
If you’re a passenger with a disability or reduced mobility, you are legally entitled to support, commonly known as ‘special assistance’, when travelling by air. You’ll need to give your airline at least 48 hours’ notice –
National Highways and AccessAble produced an online guide to help motorists plan where to stop at motorway services across England. It contains details ranging from walking distances to toilet facilities. Search online for more details.
1st–12th October 2024
Why not join us for Walk to World Arthritis Day and raise money this October to support the 10 million people in the UK living with arthritis.
To register or find out more, visit fundraise.versusarthritis.org or scan the QR code!
Free to take part
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