Easy jobs you can do in the garden today
WILL WRITING MADE EASY
Writing your will is one of the most important things you will ever do, giving you peace of mind that your affairs are in order, your loved ones are protected, and that your wishes will be carried out. However, we know it can be daunting so here’s our simple guide to help you get started.
Who
Think about all the people and causes you want to remember in your will. And choose who will deal with your estate (the executors). This could be a friend, family member or solicitor.
When
You can write your will at any time and easily update it as your life changes. It’s recommended you review your will every 5 years to ensure it still reflects your wishes.
What
You’ll need to work out your assets (what you own) and liabilities (what you owe). The value of your estate will be your assets minus any outstanding money owed.
How
The best way to write or change a will is with the help of a solicitor. They can answer any questions you might have and getting professional help ensures your will is legally binding.
Where
Once you have your will, you’ll need to keep it in a safe place. Most people prefer to leave it in the care of a solicitor.
Don’t forget, if you leave at least 10% of your estate to charity, you could pay less inheritance tax on the rest of your estate. Visitgov.uk/inheritance-tax for more information.
READY To WRITE oR upDATE YouR WILL?
We are members of the National Free Wills Network, which means you can meet face-to-face with a solicitor in your area and have a basic will written for free, or update an existing will. If you would like to be referred to the Network, please contact Gill and Anna on the details below.
Gifts in wills are so important, funding a third of the work we do to transform the lives of people with arthritis. Once you’ve taken care of your loved ones in your will, we do hope you’ll consider a gift to Versus Arthritis too. For further information, speak to Gill and Anna in our Gifts in Wills team: T: 0300 790 0406 E: giftsinwills@versusarthritis.org
Welcome...
...to the spring edition of Inspire, the magazine for anyone with arthritis. I recently learnt at a yoga class that the Latin root of the word ‘inspire’ means ‘to breathe’, so I hope that reading this magazine gives you the time to take a break from everyday life, and find inspiration in the stories and ideas to help you live the life you choose.
Now we’re coming out of the dark winter months, it might feel a tad easier to do things that can really help your arthritis. Our article on page 20 explores the benefits of walking, and how joining a group can help overcome feelings of isolation, with physiotherapist Jack March sharing his tips. Meanwhile, on page 40, we look at five jobs you can do in the garden while managing pain, fatigue and stiffness.
Pain is the most common symptom of arthritis, and it’s hard to get it under control. On page 8, we take a detailed look into pain management. This includes an interview with Versus Arthritis-funded researcher Dr Meghna Jani, who talks about how to balance pain medication and long-term usage.
We speak to another researcher, Dr Philip Atherton, as we explore
Iona Tulloch is a freelance journalist and writer, who enjoys outdoor living, travel and making sauerkraut
the importance of protein and its impact on muscles and, therefore, the support of joints (see page 28). How much protein do you need, and does it change as you age?
Plus, we are excited to be joined by Aggie McKenzie, journalist and broadcaster, who is best known for presenting How clean is your house and Storage hoarders. She shares her experience with rheumatoid arthritis on page 14. So, spring into this edition (pun intended), and we hope you find some useful ideas to bring into your life this year.
We are always here to support you, so if you have any questions, visit our website at versusarthritis.org, or call our helpline on 0800 5200 520 (Mon-Fri, 9am-6pm).
Warm wishes, Rachel Curtiss
Individual Giving Manager, Versus Arthritis
Jack March is a physiotherapist specialising in rheumatology, who teaches healthcare providers globally
Victoria Goldman is a journalist and author who specialises in health and medicine, and is married with two sons
Design and production: CPL One
1 Cambridge Technopark, Newmarket Road
Cambridge CB5 8PB 01223 378000, cplone.co.uk
Editor: Tracey Lattimore Art director: Chloe Bage inspire@versusarthritis.org
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 2025
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: Kevin Nixon (page 15), iStock and Getty Images Our contributors this issue
Health update
Our roundup of research, news and tips
Empowering women in pain
Around 60% of the people in the UK with osteoarthritis are women, and women are two to three times more likely to develop rheumatoid arthritis than men. Research has shown that there may be a connection with female hormones, as increased joint pain and inflammation can coincide with changes during menopause.
With International Women’s Day on 8 March, we’re thinking about how arthritis affects women, and how the unconscious bias of those around us can slow down getting the right treatment.
The Gender Pain Gap Index report (commissioned by Nurofen) found that one in two women has felt their pain was dismissed because of their gender. We know that arthritis is also often brushed off as ‘just wear and tear’ or ‘simply what happens when you get older’. This isn’t true, but these opinions will make navigating the world with arthritis hard – especially as a woman, and even worse for black, Asian and minority ethnic women.
Nurofen has a free, downloadable tool called PAIN PASS to help tackle bias and have constructive conversations with healthcare professionals. If you feel dismissed, this tool can help empower you to ask questions, speak up and, ultimately, seek another opinion if needed. Simply scan the QR code below or find out more at nurofen.co.uk/see-my-pain/pain-pass
How to pack a healthy picnic
Spring is a great time to get out and explore heritage sites across the UK. Some of these day trips can come at a price, so packing a picnic is a good way to save money. Here are some simple swaps to make your picnic both delicious and healthier.
•Nuts and seeds have so many health benefits, including being loaded with nutrients and a source of protein, so swap out your bag of crisps for a nut and seed mix. It’s cheaper to buy these in bulk, then you can make up your mix and store in the fridge for up to three months. You can also combine it with cheaper peanuts, and add sultanas for a fruity burst.
• Instead of sandwiches, cook up some wholewheat pasta salad to keep you fuller for longer. This is another one you can cook in bulk and keep in the fridge for a few days. Mix in some spinach, cucumber and beans for a refreshing lunch in the park.
•Sweet, fresh vegetable sticks and dips can be a great addition to your picnic, and are easy to prepare and transport, too. Add a delicious shop-bought hummus or guacamole, or make your own.
Online physio success
Knee pain affects one in four adults and is most commonly caused by osteoarthritis. Research has shown that regular exercise can help to reduce symptoms and is even more effective with physiotherapist-led care – but this can be hard to access on the NHS. So, Versus Arthritis-funded researchers at the University of Leeds explored the effectiveness of online programmes and found that they boosted people’s confidence in doing exercises. Several participants also saw an improvement in their symptoms. The findings mean that new methods of health service delivery are effective and will greatly increase access to therapy. Further work is needed, however, so, for now, speak to your GP about accessing physiotherapy support.
Funding
early detection
Earlier this year, Versus Arthritis launched a £3m funding call for researchers working on projects that aim to improve the diagnosis and treatment of arthritis. This call will focus on two of our research priorities, Early Detection & Prevention and Targeted Treatments, and is open to applicants at any stage of their career. Applications close in May – when we’ll work with people with arthritis to award funding, from £100,000 to £1.2m, to start in 2026.
Tips to tackle stress
Living with arthritis can impact more than your physical health. With pain and fatigue the most common symptoms, along with the isolation caused by a lack of understanding and the unpredictability of the condition, many people with arthritis find they also have to deal with a lot of stress. April is Stress Awareness Month, so here are a few ways to help manage stress:
•Spend time outside. This is easier said than done when you are in pain, but it really can help. Fresh air, green spaces, and some movement can improve your mood.
•Make time for activities. Distraction can really help to break up the relentlessness of a chronic condition.
•Talk to someone. It’s easy to get caught up inside your own head, but talking can bring even just a small release.
If you don’t want to talk to someone you know, our Versus Arthritis Helpline advisors are here to listen. Call for free on 0800 5200 520 (Monday-Friday, 9am-6pm). You can also talk to people on our Online Community forum at community.versusarthritis.org.
Charity Mental Health UK has lots of resources to understand and manage stress. Scan the QR code for online help and information. If you are worried about your mental health, speak to your doctor.
Easy underwear
If you have stiff, painful hips, it can be a bind putting underwear on –and it can feel undignified if you need help with this most basic of dressing needs.
EasyReach Underwear is an adaptive underwear garment that solves this problem. Designed by hip surgeon Professor Oliver Pearce, it’s a high-quality garment that allows you to dress without having to bend painful hips. You simply open it up, sit on it, and do it up. With its cooling gel pack and side pocket, it can soothe hip pains, too. EasyReach is available to buy at easyreachunderwear.com –£60 for a pack of two, and £9.99 for the cooling gel.
Pain breakthrough
New research suggests a potential breakthrough in treating pain and inflammation at the site of the joint in rheumatoid arthritis and osteoarthritis.
Researchers at the University of Birmingham are looking for a way to improve the effectiveness of glucocorticoids. They have discovered that gellan sheared hydrogels might be a better way to deliver these medicines into the joint. They are made of material that easily changes from solid to liquid, and can handle joint strain without breaking. They release drugs steadily for weeks or months, are safe for the body, and break down naturally. They could be injected through a small needle, and have been effective at reducing joint damage in mice with inflammatory arthritis.
Human trials and further research must be done, but the findings could lead to an improved, targeted, non-invasive treatment that is long lasting and has minimal side effects.
BY LOUISE PARFITT
UNDERSTANDING PAIN and the drugs used to treat it
Do you know what DMARD and NSAID stand for, or what different steroids are used for? We look at some of the drugs that are commonly used to treat arthritis
Many of us will need to take more than one drug to treat arthritis, because different medicines do different things – some relieve pain, some ease inflammation, and some rebalance the immune system.
The medication you are prescribed will depend on the type of arthritis you have.
Drugs often go under several names. There is the approved (generic) name, then manufacturers often give mediciness different brand names. For example, in the UK, Naproxen also has the brand names Naprosyn and Stirlescent.
Remember, your pharmacist or health specialist can answer any questions you have about your medication.
Paracetamol and non-steroidal antiinflammatory drugs (NSAIDs)
What are they? One of the most common pain relief medications in the UK is paracetamol (brand names include Disprol, Hedex, Medinol, Panadol). It works by disrupting the pain signals to the brain. NSAIDs act as painkillers and help reduce inflammation at the site of the pain. Common UK NSAIDs include ibuprofen (brand names include Nurofen, Brufen, Calprofen, Fenbid, Ibugel, Ibuleve) and naproxen. How do I get them? They are available on prescription and over the counter. Who can take them? They are not suitable for everyone –especially if you have indigestion or kidney issues
– so check with your doctor or pharmacist first. NSAIDs can also affect how other medicines work, so tell your health professional about any other medication you are taking.
Disease-modifying anti-rheumatic drugs (DMARDs)
What are they? DMARDs treat the underlying cause of your condition and can therefore relieve pain. They are given to people with autoimmune conditions, such as rheumatoid and psoriatic arthritis. How do I get them? DMARDs are only available on prescription. Who can take them? DMARDs are not suitable for everyone, so always consult your doctor. What types are there?
• Conventional synthetic DMARDs, including methotrexate (brand names Jylamvo, Maxtrex, Methofill, Metoject, Nordimet, Zlatal) and sulphasalazine (brand name Salazopyrin). They can take a few weeks to be effective, and work by reducing inflammation.
• Biological therapies, such as adalimumab (brand names Humira, Amgevita, Hyrimoz, Idacio, Imraldi, Yuflyma). They block cells in the immune system from triggering inflammation, and so target the underlying cause of diseases.
• Targeted synthetic DMARDs, such as the JAK inhibitors baricitinib (also called Olumiant) and tofacitinib. These work by blocking the action of Janus kinase enzymes that are involved in the inflammation that causes the symptoms of arthritis.
Find out more about arthritis drugs at versusarthritis. org/aboutarthritis/ treatments
Information booklets are also available to download or order for free at shop.versusarthritis.org Always consult a medical professional before taking any medicine.
Steroids (also known as corticosteroids)
What are they? Corticosteroids are a man-made version of hormones that are normally produced by the body’s adrenal glands. They reduce inflammation and redness, and the activity of the immune system, so can help treat autoimmune conditions, such as rheumatoid arthritis. Corticosteroids are different from the anabolic steroids used to increase muscle mass. How do I get them? Most steroids are only available on prescription, although some creams can be brought from a pharmacist. Steroid injections must be given by a healthcare professional. Who can take them? Steroids are usually given for a short time to treat flare ups. They can be taken as tablets, liquids, creams, eye drops and ointments. You can also have steroid injections; some of these have effects that last about a week, others take more time to work, but can ease symptoms for longer. Steroid treatment is very effective in the short term, but may not be for everyone. >
Research on pain management
Dr Meghna Jani is a clinical senior lecturer and a National Institute for Health and Care Research advanced fellow at the Centre for Epidemiology Versus Arthritis at the University of Manchester. She is also a consultant rheumatologist at Salford Royal Hospital. Her recent research on opioid use in treating musculoskeletal (MSK) conditions was selected as the winner of the Versus Arthritis Research Highlight of the Year 2024. She tells us more about the research, and about pain management for arthritis.
How do opioids work?
Opioids work by blocking the pain signals in the body by attaching to specific receptors in the brain, the spinal cord, and other parts of the body, such as the gut. They can be useful for short-term acute pain relief – for example, after surgery. However, the use of opioids becomes more problematic when taken for longer periods because people can become dependent on them.
What should people be aware of before they take opioids?
Opioids can affect how the body experiences pleasure and pain, and that’s part of the reason they can cause dependence and addiction if they are not used carefully, or are used for long periods. They can also cause some serious adverse effects, including suppressing breathing and sudden confusion, and can interact with other medications, such as benzodiazepines or alcohol. Over time, the body can build tolerance, meaning higher doses are needed for the same effect, which can increase the risk of overdose. If someone is on opioids for a long period, suddenly stopping can cause
withdrawal effects. As a result, you always need to discuss with your healthcare professional how to gradually come off them.
Tell us about your recent research into opioid use
The use of prescription opioids to treat non-cancer pain has risen in the UK over the past 20 years. We also know from a recent survey that more than 80 per cent of people attending rheumatology clinics took some form of pain relief the previous week. However, there are limited treatments for pain, which is why it is important we optimise existing pain relief strategies and try to minimise harm. My programme of research was initially describing how common the use of opioids was across different MSK conditions in the UK, and understanding better the factors that may predispose people to long-term opioid use/sideeffects. We are currently developing specific models that might predict someone’s risk of side effects before they get treated.
What were the findings?
management in primary care, with large overlaps of MSK conditions with other health conditions, such as lung and gut issues.
How should people balance pain medications?
Reducing opioid use for non-cancer pain was a top NHS priority in the past year. Following evaluation of more than two million patients prescribed opioids, we were able to demonstrate that opioid prescriptions are most often given for musculoskeletal conditions, such as osteoarthritis and low back pain, where there is limited evidence for opioid efficacy. Our research has helped to shine a light on the fact that these conditions need more resources in terms of helping people get access to interventions we know can help, such as physical therapy and other non-drug options. It also highlighted that there is a lot of complexity in pain
Effective pain management often involves a balance of medications, lifestyle adjustments and nonmedication therapies, such as physiotherapy. There is no one size fits all – different things work for different people. Getting the basics right is the first step: keeping active where possible and trying to be a healthy weight; and stopping smoking will help, as it can improve the effectiveness of certain DMARDs. Having a good evening routine can help with a good night’s sleep: being well rested is a keystone habit that is linked with improving pain tolerance and having more energy. In terms of medication, a combination of different pain-relief options may be necessary; however, keep to the recommended dose and always check for interactions with prescribed medicines and any additional supplements.
Scan the QR code to read more about Dr Jani’s research and the shortlist.
All about… FIBROMYALGIA
While it’s not a type of arthritis, fibromyalgia causes chronic pain – and many people live with both conditions. Here’s how to understand it better
BY GEORGINA MARIC
Fibromyalgia is one of the most common causes of chronic pain in the UK, affecting between 1.8 million and 2.9 million people – and more women than men. While it’s not an arthritis condition, people with some types of arthritis have a 12-20% increased risk of fibromyalgia.
‘Symptoms are all-over-the-body pain, with non-refreshing sleep and cognitive issues such as brain fog,’ explains Fibromyalgia Action UK’s chair Des Quinn, who has lived experience of the condition. ‘Fatigue can also be an issue. People may have these symptoms in varying amounts, but they can also have comorbid conditions, such as IBS [irritable bowel syndrome].’
The exact cause of fibromyalgia is unknown, but, according to Quinn, ‘the brain is oversensitive to stimuli and amplifies what would be normal sensations into painful ones. While there may be some increased risk if family members have had it, some sort of environmental trigger related to trauma is common. Some can point to a car crash, the birth of a child, or a difficult surgery.’ However, it is not only physical trauma that can be a trigger.
‘Stress – as well as overdoing things – can make symptoms worse. Big life events can intrude and knock a person with fibromyalgia off balance, and put them into a flare, with increased pain and symptoms.’
Treatment suggestions
There is wide variation in symptom severity, and treatments, especially drugs, can be hit and miss until you find what works for you, says Quinn. ‘Pacing and increasing activity are very good tools,’, he adds. ‘Talking therapies can add to a person’s toolkit as well. Do not panic – talk to a support group or others with fibro, and look at what they have found to be of help. Learn about what triggers your own fibromyalgia and try to avoid the triggers.’
‘I had varying degrees of pain’
Sarah Stanyer was diagnosed with fibromyalgia 10 years ago
‘I had experienced pain for eight years –a dull, continuous ache. Sometimes my body felt as heavy as concrete, with sharp needles in it.
Other symptoms included fatigue, a foggy head, and IBS issues. I’d had osteochondritis in my knees from the age of 12 and developed osteoarthritis (OA) in multiple joints, as well as ankylosing spondylitis (AS) and complex regional pain syndrome.
‘I manage my symptoms with meditation, breathing techniques, movement, fasting, and herbal remedies. I can manage my fibromyalgia, but my pain is mainly from the OA and AS. I am on biologics for my AS, and take a turmeric tincture with black pepper, lemon juice and ginger in hot water. I also take paracetamol and an antiinflammatory, celecoxib, if required, and use an infrared sauna.
‘My advice is to build a toolkit of things that bring you joy and help relax your body. Some strategies might help for a few months and then you might need to try something new. Establish a daily routine and incorporate helpful practices that don’t require extra time.’
experts ASK THE
niggling
Email your question to inspire@versusarthritis.org
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 my doctor says I’m at risk of osteoporosis, even though I’m only 52. Do I need a bone scan?
A Osteoporosis, a condition that weakens bones, is often called the ‘silent epidemic’. More than one in three women and one in five men will break a bone because of osteoporosis. As a woman, your risk rises significantly after the menopause. National guidelines recommend all women should have an assessment of their risk of osteoporosis once they reach 65 (for men it’s over 75). But they also recommend assessing your risk if you’re over 50 and have any other risk factor for osteoporosisrelated fracture. This included a history of falls; being underweight; smoking or drinking more than 14 units per week; diabetes, Cushing’s disease, overactive thyroid or parathyroid gland; bowel conditions such as Crohn’s disease, ulcerative colitis or coeliac disease, which may reduce your ability to absorb nutrients from your diet; and chronic liver, kidney or lung disease. Rheumatoid and
psoriatic arthritis are also risk factors. If you’re using oral steroids or have used them in the past, you should be assessed once you reach 50. If you’ve taken regular high-dose oral steroids (7.5 mg prednisolone daily for three months or more) you should be assessed, even if you’re under 40. The gold standard for assessing bone density is called a DEXA scan, available on the NHS. Based on the results, your doctor may recommend medication called bisphosphonate – either regular tablets or an infusion through a vein once a year. In more severe cases, medicines called osteoanabolics are recommended to actively build your bones up. Calcium and vitamin D, as well as weightbearing exercise, are also important. Anyone concerned about their risk of osteoporosis can complete the quick and easy risk checker from the Royal Osteoporosis Society at theros.org.uk
Angie Jefferson is a registered dietitian who specialises in translating complex science into simple, practical messages for everyday great nutrition
Q Can taking a collagen supplement help with symptoms of arthritis?
A Collagen is a protein that forms the body’s scaffolding, helping to keep skin supple, and bones and joint cartilage strong. Collagen production falls as we age and, for women, loss is increased by the menopause. Collagen supplements generally pose little risk, apart from their cost, and are usually well tolerated. But whether they work is harder to answer as research studies have been limited and have given mixed results. The picture is further complicated by the many different types of collagen available such as insoluble undenatured native collagens, soluble native collagens, denatured collagens, collagen hydrolysates, and collagen peptides. In short, we don’t currently know how much of what type of collagen might (or might not) help different forms of arthritis. You may get more benefit from focusing on eating a wide range of protein sources spread across the day.
Jack March is a physiotherapist specialising in rheumatology, and teaches healthcare providers about management of rheumatological conditions
Q I have ankylosing spondylitis – what kinds of things will aggravate my symptoms?
A As a rule, anything that increases the level of inflammation in your body will aggravate ankylosing spondylitis (AS) symptoms. Everyone will be affected differently, but there are five common triggers.
Smoking makes almost every conceivable aspect of AS worse, so any reduction in the number of cigarettes smoked is a positive move – and ideally stop altogether.
Highly processed foods, alcohol consumption and an excess of abdominal fat will increase the resting level of inflammation in your body. And inactivity, such as long periods of sitting or lying down – or low levels of exercise – are commonly associated with more pain and stiffness.
Increases in activity levels – such as the number of steps you take a day – and exercise sessions are positive for symptoms and inflammation. Start small and build it up.
Nicky is a helpline advisor for Versus Arthritis. She is active in our fundraising campaigns to help raise awareness of and support more people with arthritis
Q I’ve just been diagnosed with psoriatic arthritis –are there any treatments?
A Psoriatic arthritis can cause several different symptoms including joint pain, stiffness and swelling, swollen fingers and toes, and psoriasis. There are different treatment options, so it may take a while to find what works best for you. For the arthritis, non-steroidal antiinflammatory drugs (NSAIDs), steroid injections into joints, disease modifying anti-rheumatic drugs (DMARDs) or biological therapies will be used to manage symptoms. Creams, ultraviolet light therapy or DMARDs can treat psoriasis.
Staying as active as possible could help your symptoms, and following a diet that is healthy, balanced, nutritious – and low in fat, salt and sugar – is good for your overall health and wellbeing. Complementary treatments such as acupuncture may be helpful, but please do talk to your doctor first if you want to try any.
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 also 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.
Exercise, particularly yoga, has helped Aggie manage her arthritis symptoms
BY IONA TULLOCH
‘STAYING HAPPY AND HEALTHY IS PARAMOUNT’
TV presenter Aggie MacKenzie’s sparkling positivity keeps her active – and her rheumatoid arthritis in check
Ahousehold name to most, Aggie MacKenzie has graced our screens over the years as the domestic guru on How clean is your house?, and is loved for her energetic presence across television and print. From Loose Women to Celebrity MasterChef, Aggie’s expertise has made her a familiar face. Behind the scenes, however, there’s something less public about Aggie: her battle with rheumatoid arthritis.
‘I was diagnosed in my early twenties,’ she says. ‘It was a shock, because arthritis was a condition I only associated with older people. Thankfully, it was never unmanageable; I know other people are affected so much more. Knowing from the start that I wanted to stay as well as I could, my mindset was one of positivity.’
This optimistic outlook meant Aggie looked closely at her diet, exercise and potentially helpful supplements, and business as usual resumed.
Likeable, interesting and energetic, Aggie saw her career progress rapidly as
'Balance exercises, such as standing on one leg while brushing my teeth, help me prevent a fall if I trip'
she embraced the opportunities that came her way.
Commitment to exercise
Now nearly 70 years old, fitness is a way of life for Aggie and she credits it for keeping her arthritis symptoms at bay.
‘Running and cycling have been great forms of exercise for me,’ she says.
‘Since I moved further away from a park, however, I run less often. I still ride my bike a few times a week and spend at least 45 minutes a day on yoga. As I teach yoga online, I can’t ever bow out if I’m not in the mood. Yoga keeps me supple, flexible and strong, and pushes any hint of joint pain into the background.’
For many of us, turning 50 marks a major milestone in life and, at that point, Aggie looked to those older than her for
inspiration about how to keep her body fit.
‘The outcome of my musings was attending a yoga class,’ she says. ‘To be honest, it was hard work! Gradually, I began to love the positive effects it had on my body and, soon, I was going twice a week. When away from home on holiday, I felt myself missing yoga.’
A few years later, in 2008, Aggie finally had a window to take stock of her life, and a friend suggested she qualify as a yoga teacher.
‘The course was 18 months long and included a plethora of learning on physiology and anatomy, as well as a dissertation on how yoga can reduce stress. It was fascinating to dip into the research on how yoga lowers blood pressure and stress hormones, and improves gut health.’
Better balance is one of the mainstays of yoga, and Aggie is a big believer in this as we age.
‘Everybody trips over from time to time, but when we get older a fall can knock people’s confidence, which then reduces their inclination to exercise. By incorporating balance exercises into my yoga routine – and even simple daily tasks, such as standing on one leg while brushing my teeth –I’ve developed muscle memory that helps me instinctively prevent a fall if I trip.
‘At nearly 70 years old, I’m more flexible, strong and fit than ever – thanks to yoga.’
Managing symptoms
Like many, Aggie finds her arthritis symptoms are affected by the weather and she is a big believer in “use it or lose it”. ‘My hands look horrendous,’
Aggie's cleaning tips
Doing housework in small chunks is key to giving your joints a rest
1
Before you start cleaning, warm your hands by rubbing them together and giving them a gentle massage.
2
Wear rubber gloves and use warm water when handling wet clothes or hand-washing items.
3
If folding laundry, keep the basket of clothes at waist height so there is less of a need to bend.
4
Double up on cleaning products to avoid carrying items up and down stairs.
5
Shower-screen spray tends to work better than generic cleaning product, which equates to less scrubbing. Don’t forget to wear a mask, though.
she jokes. ‘However, although they are very stiff, I’m lucky that pain is minimal. Colder days definitely have an impact on my hand mobility and seems to make them seize up, to the extent that I am unable to form a fist. To counter this, I keep my hands as warm as possible and gently massage the finger joints to soothe them.’
When tackling household cleaning tasks, Aggie likes to create a positive environment to work in. ‘Begin by playing your favourite music, turning on the radio or choosing a new podcast to listen to. Some people like cleaning, others don’t; either way, a little background noise livens it up a bit. And challenge yourself. I still find it fun to have the ironing pile finished within a certain timeframe.
Other tips that Aggie swears by include using a good-quality steam iron – ‘it’s efficient and reduces the amount of physical effort needed to smooth out wrinkles’ – and a cordless vacuum cleaner. ‘My cordless vacuum changed my life! It’s so much easier to manoeuvre, plus, now, I have fewer trip hazards.’
She adds: ‘Accept help, whether that’s from a neighbour, friend or family member, or by seeking out aids that make life easier. My favourite is a wine cork removal clamp – perfect for celebrating after a productive cleaning session!’
Family life
Aggie has two grown-up sons and one granddaughter, whom she sees most days. There’s a big focus on food – not surprisingly, perhaps,
as both of her sons are chefs. ‘Delicious food was always a central theme in our home when the boys were growing up,’ she remembers. ‘We chose where to go on holiday by destinations that offered interesting foodie options, often driving to countries such as France and Italy.
‘Similar to most siblings, my boys bickered when they were younger, but now they have this wonderful shared interest that has brought them tremendously close. It’s a source of great joy to me.’
So, what’s next for Aggie? ‘Negative stress is not a big part of my life,’ she says. ‘I have a gorgeous partner, I love where I live, and my work is interesting and varied. Staying happy and healthy is paramount – and that’s right where I’m at.’
For more on Aggie, visit aggiemackenzie.co.uk
OVER TO YOU
Greener issues
The Winter 2024 issue of Inspire is splendid, packed with useful information – and it looks attractive. I just have one niggle.
I am fully behind the efforts by charities to cut postage costs and reduce raw materials. I realise that a strikingly well-produced magazine – which your latest issue is – has a place in attracting readers, but with such an emphasis on reducing resources, a step change could be considered.
After being surprised by the increased weight of the mag, I thought some readers might have difficulty turning flimsier pages, which would be a good reason to change.
I’m sure a lot of thought has gone into it – this is just an appeal to keep an eye on all the issues. S Will, via email
Looking up
Here's your chance to have your say Get in
Inspire says: You’ll be glad to know Inspire is printed on FSC-certified paper, so it comes from responsibly managed forests. Also, we worked with people with arthritis in their hands to make sure the magazine was accessible to everyone. We hope the higher quality magazine means people will keep it to refer back to.
I have osteoarthritis in my knees, hips and left ankle. My back, after an MRI scan, showed the bones are not wide enough to let the nerve go through, causing me pain, which I manage with a very strong walker and a hot water bottle at my lower back. I force myself to exercise most days, with uplifting music, and it makes me feel – and look – much better. I’ve been on lithium for a long time, which prevents me from using other painkillers; this stops me from having any replacement operations. My partner looks after me, for which I am very grateful. Inspire has helped me so much, because, before, I felt isolated and now I don’t feel so alone.
K King, Northants
Easy brew
My favourite gadget is my Breville water boiler (Breville HotCup Water Dispenser, to give it its correct name), which I bought from Argos. This saves me from having to lift a kettle to make a drink. I usually refill it after each use, using a cheap, lightweight plastic jug – 29p from Asda! I couldn’t imagine life without my water boiler now.
S Waterworth, via email
Send your tips and letters to Inspire magazine, 1 Cambridge Technopark, Newmarket Road,
BEST FOOT forward
It’s National Walking Month in May. What better time to improve your health and wellbeing than with a regular walk?
BY GEORGINA WINTERSGILL
We all know walking is good for our health, but how do you keep it up on a regular basis?
Jack March is a specialist rheumatology physiotherapist at Chews Health, Greater Manchester. He says: ‘My favourite way is by making it fun. Go a bit further, a bit faster, listen to music, do it with friends. Once you start going further, do some exploring; try a new route. If it’s just about diarising it, that’s far less effective.’
Read on for advice on taking your first steps towards a routine you can stick to.
1Know your limits
If walking’s a struggle, build up slowly – there’s no point overdoing things early on, then having to quit.
‘You need to know how far 75% of your tolerance is,’ says March. ‘If you can walk 100m, but the post box is 50m from your home, that journey will use 100% of your capacity. So you’re going to have to build up to it, because you want to get home before you are exhausted.’
2 Go green
Numerous studies have found that getting out into nature has positive effects. A UK review found that exercising outdoors in natural environments was associated with improved mental wellbeing. What’s more, people who exercised in natural environments said they were more likely to repeat the activity, compared with those who exercised indoors.
3
Challenge yourself
Stay motivated by making your walk more challenging, such as gradually increasing the distance or walking faster.
4 Use your phone
If you’re walking alone, listening to music or a podcast can help.
Use your phone or an activity tracker, such as a FitBit, to track your daily steps. That way, you can make sure you’re keeping active and work on increasing your activity levels over time. A US study found that giving people a pedometer to count their steps increased average
physical activity by more than 2,000 steps a day.
There are lots of apps available for walkers. The NHS Active 10 app tracks your daily steps, helps you set goals, shows you what you’ve achieved and keeps you motivated with virtual badges. Strava uses GPS to track and record your route. You can also get route ideas from other users.
5 Make it social
Planning a regular walk with a friend is not only sociable, but also means your walk is more likely to happen. Alternatively, join a walking group – a 2018 UK review found that people who walked in groups were more likely to keep it up six months later compared with people who walked alone.
In Scotland, Versus Arthritis helps organise free Health Walks with the charity Paths For All (pathsforall.org.uk).
In England and Wales, try a Wellbeing Walk run by the charity Ramblers (ramblers. org.uk). In Northern Ireland, visit walkinginyourcommunity.com for info on local groups.
'Getting out into nature has positive effects'
Making headlines
Chronic pain doesn’t hit the headlines –but that doesn’t make its impact any less
I was struck recently by some remarks made by Stephen Fry about chronic pain. He was reflecting on the impact he experienced as a result of falling from a stage at London’s O2 arena. His injuries left him needing constant physiotherapy, and he said that living with chronic pain ‘makes you afraid of basic movements’.
This really rang true for me. I remain in the very fortunate position of having an arthritis condition – psoriatic arthritis –that is, according to doctors, in remission. In other words, it’s still there, but I barely feel it any more thanks to the anti-TNF drugs I take. But that doesn’t mean the memories of chronic pain go away – especially those “basic movements” that had to be compromised. Wrestling with shoes and socks each morning was, I recall, a particularly low moment.
Highlighting the impact that chronic pain can have on millions of people is a challenge. It doesn’t make the headlines because it’s not regarded as “sexy” in news terms (a horrible expression, but you know what I mean) and, as the word “chronic” indicates, it endures... but it doesn’t change very much.
The world of news –especially at a time when, we’re told, our attention spans are falling – demands to know
Julian Worricker is a BBC TV and radio presenter and journalist. He has psoriatic arthritis
what the story is and why it matters now. If we can’t answer the “now” part of that question, it probably won’t make it into print or onto the airwaves.
Fading away
You only have to look at how quickly other stories fade from prominence to see how consistently this phenomenon arises. When the war in Ukraine began, it made headlines for weeks. Now, as it continues, it doesn’t. The same is true, to an extent, of the Middle East – and when the NHS is at the top of news bulletins, it tends to be because of a “crisis” or a “scandal”. Yes, figures are published about waiting lists, but we rarely hear the stories behind those figures.
All of this suggests I’m having a pop at my own profession. To an extent, I suppose I am,
but there is a wider point here about what the public is prepared to consume. If news bulletins contained little more than reminders of what people were told the day before, we’d all be reaching for the off button. Therein lies the problem of getting coverage for the impact of chronic pain. I won’t leave you on a down note, though. Stephen Fry is now off medication and pain free, and on the Radio 4 programme on which he told his story, Professor Irene Tracey, vice-chancellor of Oxford University, also appeared. She has devoted her career to understanding and treating pain, and is intent on highlighting the issue from the prominent position she now holds at Oxford.
She said this only a few months ago: ‘By understanding the new biology of chronic pain, and understanding chronic pain almost as a disease in its own right, we can provide new opportunities for interventions and therapies going forward, to really address this major medical health problem.’
Let’s hope Irene Tracey is making headlines soon.
At Versus Arthritis, we work hard to get the voices of people with arthritis heard. If you would like to share your story, get in touch at press@versusarthritis.org
Gadgets made easy
Do you find that gardening can cause pain and flare ups of your arthritis symptoms? The popular Kikka Digga is a fork and spade attachment that makes digging faster while reducing strain and minimising excessive bending. You can use it for digging, weeding and aerating around regular garden soil – it really does make light work of hard work! Find it in our online shop at shop.versusarthritis.org
While you’re there, take a look at our other helpful products that can make living with arthritis that bit easier. We have new bottle openers, while our sought-after compression gloves are available in seven colours and five sizes.
Research to celebrate
More than 400 research publications have come from our incredible researchers, each one advancing the field of arthritis research. At the end of last year, we took a moment to look back at these achievements and celebrate some standout contributions that truly inspired us.
Thank you to more than 600 people who voted for our Research Highlight of the Year. You’ll have read about our winner, Dr Meghna Jani, and her incredible work on opioid usage on page 10.
Second place went to the Uveitis Research, from the CLUSTER Consortium, whose findings may improve our ability to predict which young people with juvenile idiopathic arthritis are more likely to develop eye inflammation, and therefore improve treatment options.
Third place went to the MAVIDOS follow-up trial, which found that the effects of taking vitamin D during pregnancy have improved bone health in children up to seven years old.
Supporting young people
Our Versus Arthritis Young People and Families Service offers a range of services to support children, young people and their families across the UK who are affected by arthritis. These range from events to one-to-one support.
In the past year, more than 1,500 children, young people and families took part in more than 100 events, including online meet-ups, workshops, and residential weekends. We provided oneon-one support more than 3,500 times, and we also celebrated the 10th anniversary of Joint Creativity, our artistic self-management programme and exhibition.
Our events provide a sense of community, where young people can connect with others facing similar challenges. Workshops and personal support offer a safe space to share tips on managing conditions and to learn from others. One family shared, ‘Absolutely amazing residential, which will have a positive impact on our family,’ and another said, ‘The most important part is that she’s come back feeling not alone in her condition –and that it doesn’t define her.’
To learn more, email ypfsuk@versusarthritis.org, and our team will get in touch. To find out about our support services for adults with arthritis, please visit our website at versusarthritis.org.
GETTING STARTED AT THE GYM
Intimidated by the gym? It can feel daunting when arthritis makes movement tricky. But don’t sweat it – these smart hacks will help take the fear out of getting started
BY HOLLY TREACY-WEST
Starting your fitness journey can feel scary, especially if you live with arthritis. The gym, with its endless machines, weights and unfamiliar routines, can feel overwhelming for any of us. However, regular exercise is one of the most effective ways to manage arthritis symptoms, improve mobility, and boost overall wellbeing – and the gym is a great place to start. The key is to begin slowly, listen to your body, and find the right gym environment for you. Here’s a guide to help you take that first step.
Why the gym is good for arthritis
Exercise, particularly weight-bearing and resistance training (such as using weights or resistance bands), plays a crucial role in strengthening muscles, stabilising
joints and improving mobility. For people with arthritis, it’s not just about staying fit – it’s about giving your joints the support they need to move more freely and with less pain.
According to Jon Taberner, community rehabilitation implementation specialist at Nuffield Health, strength training increases muscle mass, which helps support and protect your joints – while cardio improves circulation and flexibility. ‘Weight-bearing activities (such as walking, using resistance machines, or low-impact cardio) also stimulate the production of synovial fluid, which lubricates the joints, reducing stiffness and discomfort,’ he adds. ‘Without movement, this fluid is not secreted, leading to increased stiffness and discomfort.’
Regular exercise, especially resistance and weight-bearing activities, can significantly improve the quality of life for those living with arthritis. According to Jon, not only does it strengthen muscles around the joints, but it also reduces pain and stiffness, improves mobility, and boosts energy levels. ‘Over time, you’ll notice you’re able to perform everyday tasks more easily, from getting out of bed to carrying groceries,’ he says.
‘The more consistently you work out, the better your joints will feel. Plus, as you build muscle and improve your fitness, you’ll notice an increase in confidence, both physically and mentally.’
Choosing the right gym
Public or private?
Whether you choose a private gym, a local council-run facility, or a community gym, it’s essential to feel comfortable with your choice. Private gyms may offer more tailored experiences, such as one-onone sessions with personal trainers, while public gyms can be more affordable. Some local authorities offer free or subsidised memberships for seniors or people with long-term health
conditions, so be sure to check for any special offers in your area.
Accessible and friendly spaces
When choosing a gym, think about accessibility. Does the gym offer equipment that caters to people with arthritis? Jon advises to do your research and ask for a tour. Some gyms have machines with easy-to-adjust weights, lower step-ups, or even equipment designed to help with joint mobility. Look for spaces that feel welcoming and non-intimidating.
Special programmes and sessions
Certain gyms run classes specifically designed for older adults or people with chronic conditions such as arthritis. For instance, Nuffield Health offers a Joint Pain Programme that’s free for participants and includes expert-led sessions to help you build confidence and strength. These programmes often cater to different abilities, allowing you to progress at your own pace. Some gyms also run womenonly times or areas, too, which will be more appealing for women who are nervous about the gym.
What to expect on your first visit
Stepping into the gym for the first time can be intimidating. You might feel self-conscious or unsure of what to do. However, most gyms offer an induction so you can ask questions and get advice from the experts. And, as Jon says, every gym-goer has been a beginner at some point, and most people are supportive and friendly. To ease your nerves, consider Jon’s simple strategies:
Buddy up: Going with a friend can boost your confidence and make the experience more enjoyable. A workout buddy can provide encouragement, help you with equipment adjustments, and offer a sense of security in a new space. Take it slow: Don’t rush into a heavy routine. Start with a warm-up on cardio equipment such as the elliptical trainer or a stationary bike. This helps mobilise your joints without putting too much strain
on them. Follow this with some dynamic stretches to loosen up.
If you’re feeling intimidated by the gym environment, remember that the majority of people are focused on their own workout and not judging others, says Jon. He suggests one of the best ways to feel comfortable is to get to know the staff and other members. In addition, try listening to your favourite music or a podcast to help you relax.
‘It felt empowering’
Personal trainer Isaac’s journey with juvenile idiopathic arthritis (JIA) was filled with ups and downs
‘I started exercising when my friend offered to help me with resistance training sessions. At the time, I was struggling with joint pain and mobility, and my mental health was also suffering. What surprised me most was how empowering it felt to be in control of my body again. The endorphins were a game-changer, and I quickly saw the benefits of strengthening my muscles. My wrist was fused, so holding dumbbells was tough at first, but I adapted. I learned that taking things slowly and listening to my body was key and, over time, my joints became stronger, and my pain decreased.
‘Having JIA has given me an understanding of my clients’ everyday challenges with exercising that other personal trainers simply can’t provide. I know how isolating it can be when you wish you could live your life like everyone else. That’s why, in my coaching, I adapt plans so that my programmes are just as effective – and provide the same outcomes – as regular routines for those without arthritis. Everyone deserves the right to unlock the magic of resistance training.’
See versuslimits.com for details of Isaac’s online training programmes. Also try our Versus Arthritis Let’s Move With Leon 12-week programme to help get you started at versusarthritis.org/ lets-move-with-leon
PROTEIN:
HOW MUCH DO YOU really NEED?
We all know what protein is, but why is it so important as we get older?
BY ANGIE JEFFERSON, REGISTERED DIETITIAN
Protein is a nutrient you’ve probably heard of, and you may have seen (and ignored) adverts for protein supplements to help build muscle. While we may not be bodybuilding, we should all be thinking about muscle mass and our protein intake as we get older.
According to Professor Philip Atherton from the Centre of Metabolism, Ageing & Physiology, there are two key actions that can help fight muscle loss:
Protein is made up of amino acids, which are the building blocks of the human body, forming muscles, bones and cartilage. For people living with arthritis, plenty of highquality protein, along with daily activity, is essential for maintaining muscle strength and function.
Muscles are essential for balance, carrying out dayto-day activities, strength and fitness. They burn more energy when in use and at rest compared with body fat, so having more muscle is a great asset for weight control.
A delicate balance
Each day, the body maintains muscle, and there is a delicate balance between muscle that is broken down for repair and new muscle that is built to replace it.
Studies suggest that adults start to slowly lose muscle mass from around the age of 30, and this process speeds up after the age of 50. Losing muscle matters, as this can cause weak bones, joint stiffness, poor posture, and an increased risk of falls. It’s vital that we all – especially when we have arthritis – take steps to fight muscle loss, and to stimulate the musclebuilding processes as often as we can.
1. Be active and do some regular resistance exercise (which simply means using your bodyweight, such as walking or lifting extra weights).
2. Eat enough high-quality protein at the right times.
Resistance types of exercise are a potent stimulator of the body’s muscle-building processes, but if the amino acid building blocks from protein aren’t available in the few hours after exercise, the body can’t build muscle. It’s a good idea to provide your body with amino acids by eating or drinking protein either just before or after exercise. Many experts believe that the current UK recommended intake of protein is too low for muscle health, and several expert bodies are recommending higher intake of at least 1g per kg of bodyweight each day. A practical guide is to eat a minimum of 30 grams of protein three times a day to prevent muscle loss and
‘It’s vital that we all take steps to fight muscle loss’
optimise opportunities for protein building. Roughly 30g protein is the equivalent of half a chicken breast, a salmon fillet or 230g plain yoghurt.
Many of us in the UK tend to eat a carbohydrate-based breakfast, one lighter meal and a protein-heavy main meal. The body doesn’t store protein, and any extra is burnt for energy. Eating a protein-heavy meal once each day means the body can only use the amino acid building blocks for the few hours they are in the system. Adding a protein source into every mealtime means that amino acid building blocks are available to the body all day, and muscles can be continuously repaired and rebuilt.
Another tip from Professor
milk. Overnight is the longest period that we have in a day without eating or drinking, and several studies have shown that a night-time protein boost helps to make the most of the growth hormone that can help to build muscle mass overnight.
Good sources of protein
We sometimes refer to protein being high-quality, which means that it contains all the amino acids that the body needs. These are often animal sources such as meat, chicken, fish, eggs, milk, yoghurt and cheese. Plant proteins, such as beans, pulses, nuts and grains may have a limited amount of some amino acids, so when opting for these it’s important to eat a mixture of different types of plant protein.
What’s in a portion?
30g protein
•85-90g lean cooked meat, such as beef, pork, chicken or turkey
•150g fillet baked salmon, grilled sardines or cod
•1 can tuna
What about protein shakes and bars? These provide a protein boost, but it’s preferable to consume “real” food instead at most meals, as protein products don’t offer the same nutrients as whole foods such as lean meats, eggs, or yogurt. They also tend to be expensive. While a protein shake won’t do any harm, a much cheaper way to boost your protein intake is to add dried milk powder into in a milky drink.
Increasing your intake of protein by adding it to a meal where you didn’t have it before, for example including a protein source in your breakfast, is a good place to start.
•120g tofu
•75g dried soya mince
20g protein
•Small can baked beans on toast plus 25g grated Cheddar cheese
•Double bean vegetarian chilli and rice
•Three eggs – scrambled or omelette
•Two slices of cheese on toast
•150g Quorn pieces
•250ml hot chocolate plus 25g dried milk powder
10g protein
•Large bowl of lentil soup
•200g lentil or chickpea dhal
•250ml mug Horlicks, hot chocolate or milky coffee
•Three oatcakes plus 25g peanut butter
•Instant oats with semi-skimmed milk.
HOME comforts
Tuck into some tasty meals that work for all seasons
Chickenramen
Chicken ramen
Serves 2
Ingredients
2 skinless chicken breasts
Olive or sesame oil
250g dried wheat noodles
4 garlic cloves, peeled and chopped
2.5cm piece of ginger, chopped
½ fresh red chilli, chopped
1-2 tbsp soy sauce
1-2 tbsp tamarind paste
500ml chicken stock
1 or 2 bok choy, sliced
1 carrot, peeled into strips
100g beansprouts
Salt and pepper
To serve
1 tbsp fresh coriander, chopped
2 spring onions, trimmed and chopped
Boiled egg (optional)
Method
1 Season the chicken breasts with salt and pepper. Heat a little oil in the frying pan over a medium-high heat, add the chicken breasts and cook for 18-20 minutes until they are cooked through and golden on both sides. Remove from the pan and set aside to rest.
2 Cook the noodles according to the packet instructions. Drain.
3 Heat a little oil in the pan, add the chopped garlic, ginger and chilli, and cook for a minute, then add the soy sauce and tamarind. Stir, then pour in the chicken stock. Add your veggies and noodles, and bring to the boil, then turn the heat down and simmer for 2 minutes, until the soup is warmed through.
4 Plate up the noodles and veg with lots of that broth. Slice the chicken breasts then plonk them on top, along with a garnish of coriander, spring onion and an egg if you like.
Top tip
If you’re allergic to nuts or just don’t like the idea, don’t feel as though you have to add them in; they just add an element of sweetness
One-pan salmon curry Serves 4
Ingredients
3 tbsp olive oil
2 large salmon fillets, cut into large cubes
2 red onions, peeled and diced
8 garlic cloves
1 tsp garam masala
1 tsp ground cumin
1 tsp ground turmeric
1 tsp ground coriander
½ tsp paprika
2.5cm piece of fresh ginger, finely minced
1 chilli, chopped
4–5 tbsp tomato purée
400ml tin coconut milk
2 handfuls of fresh spinach (about 60g)
100g tomatoes
2 tbsp ground almonds
Salt and pepper
Method
1 Heat the oil in a large saucepan over a medium-high heat, add the diced salmon and sear for a minute or two, then remove from the pan and set aside.
2 Add the onion and garlic to the pan, and cook for a couple of minutes until soft, then throw in all the spices (including the ginger and chilli) and cook for couple of minutes longer.
3 Stir in the tomato purée and coconut milk, then add the spinach and tomatoes and cook for a couple of minutes until the spinach is wilted.
4 Add the ground almonds and return the salmon to the pan, then cover with a lid and cook for 5 minutes.
5 Serve with rice and sprinkle in fresh coriander.
Left: Dad's Proper Chilli Extracted from Country Comfort by Hari Beavis (£26, Carnival)
Photography
Dan Jones
Couscous, sweet potato & pomegranate salad
Serves 2
Ingredients
1 large sweet potato (or 2 small), cut into small chunks, skin on
1 tbsp olive oil
Sprinkle of paprika
60g rocket
2 spring onions, trimmed and diced
4 tbsp pomegranate seeds
2 tbsp sunflower seeds
100g feta, crumbled
120g dried couscous, prepared according to packet instructions
Salt and pepper
For the dressing
4 tbsp olive oil
1 tsp lime juice
2 tsp honey
1-2 tbsp fresh coriander, chopped
Method
1 Preheat the oven to 200°C (180°C fan/gas mark 6). Spread the sweet potato chunks out on the baking tray, drizzle with the olive oil, and season with paprika and some salt and pepper. Mix so each chunk is coated in oil and seasoning, then roast in the oven for 20 minutes.
2 While the sweet potato is in the oven, put the dressing ingredients in the salad bowl and season with salt and pepper. Mix well with a whisk or a fork until you have a smooth, emulsified liquid.
3 Add the rocket, spring onions, pomegranate seeds, sunflower seeds, feta, couscous and sweet potato to the bowl of dressing, and toss everything together with two spoons or salad tongs – you want every little piece of this salad to be kissed by the dressing.
Top tip
The salad will keep in the fridge in an airtight container for up to three days, so save time and make up a few portions
bugs to your garden, helping with natural pest control and pollination.
2. Moss bubble vase, £19.99 dobbies.com
Brighten up your patio or windowsill with this calming, moss-coloured vase, perfect for fresh spring flowers and hand-picked blooms.
3. Soft-touch printed picnic blanket, £6 bmstores.co.uk
THE SHOPPING EDIT
4. Simply lemon cushion, £6 bmstores.co.uk
Brighten up your living room with this gorgeous lemonprinted cushion, perfect for a bit of rest and relaxation in the afternoons.
5. Apothecary revitalise body wash, £8.50 marksandspencer.com
Give your body a boost in the morning with this gorgeous shower gel, infused with essences of petitgrain, lemon, mandarin and eucalyptus.
6. Boho jug, £12 marksandspencer. com
This gorgeous turquoise jug will look elegant on any lunch table, and help prevent multiple trips to the kitchen!
GETTING THE balance RIGHT
Working at a desk and sitting still for a long time can make joint pain worse. Here’s how to make things easier
BY VICTORIA GOLDMAN
Sitting at a desk for long periods can take its toll on your body, particularly if you have arthritis. Poor posture can increase the risk of symptom flare ups by putting extra pressure on your muscles, ligaments and joints. Whether you’re in the office or at home, working or browsing social media, it’s important to take precautions to make sure your arthritis pain and stiffness don’t get any worse.
1 Desk flare ups
Hip or knee arthritis may worsen if you’re sitting in one position for too long, although some people find sitting eases their pain. Hand, finger or wrist flare ups can make it difficult to write, type or use a mouse – these activities often aggravate hand symptoms, too. If you’re prone to fatigue, this can affect your ability to concentrate – which may alter your posture.
‘Poor posture places stress on your joints, particularly in your spine, shoulders, wrists and knees,’ says Magali Longman, senior physiotherapist and founder of Young at Heart Physiotherapy in Hertfordshire. ‘The biomechanics of the joints are disrupted by poor alignment and movement patterns, which in turn cause uneven load distribution in the joints and surrounding tissues. Muscles become tight or weakened, reducing joint mobility.’
2 Improving your comfort
If sitting at a desk is affecting your arthritis, check your workspace design. Your feet should be flat, your knees aligned with your hips, and your chair
should support your spine’s natural “S” curve. You may need to use a footrest, back support and/or wrist rest to get into the right position. Your hands should be straight out in front of you when you’re typing, without stretching for your mouse or keyboard.
‘An ergonomic chair can significantly reduce joint pressure,’ says Dr Dev Ahuja, physiotherapist and co-founder and clinical director of RTW Plus in London. ‘Ergonomic tools such as softtouch keyboards and sculpted mice minimise hand strain. Adjustable desks accommodate both sitting and standing postures, while heating pads or gloves help maintain joint warmth, reducing stiffness during periods of inactivity.’
To stop your joints stiffening up, it’s important to take regular breaks and keep yourself warm, including on cooler spring days. ‘Aim to get up every 30 to 60 minutes,’ says Longman. ‘Setting a timer on your phone can help to remind you. Consider gentle stretching exercises for your neck, chest and spine, as these are particularly prone to stiffness when seated for a long period of time.’
‘It’s important to take precautions to make sure your arthritis pain and stiffness don’t get any worse’
‘I was struggling to cope’
Rebecca Wynne, 40, from Saffron Walden, Essex, changed career when her arthritis symptoms became too difficult to manage at work
I was diagnosed with juvenile idiopathic arthritis (JIA) at the age of 11. I’ve had a double hip replacement and foot fusion surgery. I originally qualified as an architect and worked for a large London practice for around 10 years. It wasn’t easy working there. They didn’t allow me to work from home when I had a flare; I had to
work long hours; and I worked on the fourth floor – there was no lift. After my morning commute, I felt as if I had done a day’s work before I even reached the office. I was struggling to cope with the balance of work, family and having a chronic illness. So I decided to set up my own architectural practice, hoping this would make my flare ups easier to manage. Being self-employed proved to be stressful, as meeting deadlines, ensuring I had enough work coming in, and even being out on building sites, was no longer practical.
‘I felt as if I had done a day’s work before I even reached the office’
After doing voluntary work with Versus Arthritis, I looked into switching careers. In the charity sector, there is more transparency about what employers can offer in terms of support for illness. I have now been working part-time from home for a national health charity for two years. I sit on a proper office chair to give me good posture, which is critical to reduce pain and flare ups. Having a supportive employer is so important. I am trusted to do my job within the hours that suit me for that particular day. I don’t have to start work at 8am if I’m having a flare up. However, I still work seven hours a day, so have to be strict with myself and make sure I take regular breaks – otherwise, I tend to sit still for long periods. I also try to get out at lunchtime when I’m able to. This protects my mental health. When my stress levels are reduced, my symptoms don’t flare up so much.
3 Help and support
If your arthritis is affecting your work, you don’t have to tell your employer. However, if your employer knows you have arthritis, they are legally required to make “reasonable adjustments” to improve your comfort. Check whether your workplace has an occupational health policy and look at the Acas website (acas.org.uk) to understand your employment rights. You could speak to your manager or HR department, or a disability employment adviser in a larger company.
Your employer may offer you an occupational health assessment. Recommendations may include changing your desk setup, supplying an ergonomic chair, or investing in voice recognition (dictation) software. You may be able to work from home or switch to more flexible working hours so you can avoid travelling during rush hour. If you don’t feel supported, you can make an informal or formal complaint to your employer. If the problem still isn’t resolved, you can make a claim to an employment tribunal.
You may be eligible for the government’s Access to Work Scheme grant (gov.uk/access-to-work) if you need expensive ergonomic equipment, even if you work from home. Access to Work can also help with mental health support, and with costs, such as taxis to and from train stations, if extra walking to get to work is an issue. However, it can take several weeks to get an assessment, and your employer (or you, if you’re selfemployed) may need to pay some costs upfront and claim them back later.
‘Your employer is legally required to make “reasonable adjustments”’
JOBS YOU CAN DO IN THE GARDEN TODAY 5
Gardening is a great way to boost your physical and mental health. So, get outside and breathe in the fresh air with these easy and adaptable tasks, perfect for the spring months
BY CLAIRE MUNNINGS
With spring brightening our doorstep and summer just around the corner, there’s no better time to embrace the great outdoors and tackle a few simple gardening jobs. Research has long demonstrated the benefits of this hobby – it’s been shown to lower anxiety levels, encourage a closer relationship with nature and promote better health all round. Plus, it offers a gentle way of incorporating movement into your life, especially if you have a condition such as arthritis.
So, whether you’re sprucing up your space or just looking for a mindful way to get active, here are five easy tasks to try today…
1Get summer bulbs in Summer-flowering bulbs add a real pop of colour to beds or container gardens and are one of the easiest things to grow. They are best planted from late February to early April and need to be covered by a layer of compost that’s two to three times the depth of the bulb. Try favourites such
as dahlias, gladioli, iris and begonias in either borders or pots.
2
Mulch borders
Mulching is a handy technique that can suppress weeds, reduce the need for watering and help your garden look orderly. Mid to late spring is the ideal time to tackle this task, and the good news about this one is you can do it in small bursts. If you find it hard, ask someone to help, or use smaller bags or a wheelbarrow to avoid lots of lifting.
There are all sorts of different materials you can use to mulch your borders –from wood chippings, bark and compost to straw and even fabric sheets. Take care not to smother growing plants or place the mulch too close their stems, and ensure your mulches are around 5-7cm thick.
3
Plant up hanging baskets
Hanging baskets can be a wonderful addition to any outdoor space and offer a colourful way to brighten up a bare
wall. And, best of all, getting them ready is an easier job that doesn’t require lots of repetitive bending. When filling your chosen basket, opt for a mixture of plants such as trailing varieties, bright flowers and showy foliage as well as bushy or tall options to create a real spectacle, and don’t forget you can plant through the sides of your basket (as well as on top) for a more interesting display. Also consider buying special hanging-basket compost designed to control moisture levels, which will reduce the frequency with which you need to water.
4 Look after your lawn
Now’s a good time to give your lawn some TLC after winter. As well as completing the first cut of the year, many people also choose to aerate their lawn in spring, which enables air and water to circulate freely and roots to flourish. You can buy special spike shoes that strap on over your regular boots to avoid using a garden fork, although these are best suited to small gardens.
Another lawn-related task for these months is to focus on any patches that look sparse. In these spots, dampen the ground and sprinkle on some grass seed to help reinvigorate the area.
5
Prune shrubs and roses
Early spring is the time to prune most shrubs and roses. This will help promote new growth and ensure they look neat and tidy before the growing season really kicks into gear. Pruning can be a tricky job if you experience joint pain in your hands, but the right tools can help. Opt for padded handles, which can be more comfortable, and try to find those that have a ‘cut-and-hold action’ which means they keep hold of the stem once snipped (meaning you won’t need to bend down to pick up cuttings). Ratchet secateurs are also useful, as this mechanism allows you to cut stems and branches in several small movements, reducing the amount of pressure required. Take a look at our online shop, shop.versusarthritis.org/ collections/in-the-garden, for adaptive tools and to order our free Gardening and Arthritis booklet.
Windowsill projects
Don’t have a garden? There are still plenty of ways you can get your hands dirty and watch green shoots grow. ‘A windowsill makes a great growing space,’ says Lucy Hutchings, co-founder of heirloom seed company She Grows Veg (shegrowsveg. com). ‘Any windowsill except a north-facing one will do, as this won’t receive enough direct sunlight to feed your plants.’
Try one of these projects…
Grow microgreens: These little green sprouts are essentially vegetable plant shoots harvested before they get too large. You’ve probably seen dishes garnished with them at restaurants and cafes. ‘Microgreens are the perfect indoor instant gratification crop,’ says Lucy. ‘They take up very little space, can be sown in almost any shallow container, and are ready to harvest in as little as a week.’ You can use a variety of different veg seeds, but some of the most popular include radish, spinach, beetroot and kale.
Cultivate a mini herb garden: ‘A windowsill is the perfect spot for a mini herb garden, especially heatloving herbs such as basil and coriander,’ says Lucy. ‘These plants can live for much longer than our British summer allows and by growing them indoors you can enjoy them over a much longer period.’ Plus, they can really elevate the dishes you cook at home. ‘Good crops to try are basil, chives, parsley and Corsican mint,’ adds Lucy.
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Shop with Versus Arthritis
Whether you are shopping for yourself or someone close to you, there are many products to help with daily tasks around the house, in the garden and for when you’re on the move. And with every purchase you’ll be helping to fund life-changing research and services that bring us closer to a future free from arthritis. shop.versusarthritis.org
