Osteoarthritis is a common joint disorder, involving a wearing away of the cartilage that cushions bones where they come together at joints. When that happens, bones rub together, resulting in pain, stiffness and sometimes swelling. The joints most commonly affected are those of the hands, spine, hips and knees. Some people experience symptoms serious enough to require joint replacements, while others may only experience occasional aches that can be treated with over-the-counter pain medications. As with many diseases, maintaining a healthy lifestyle, including being physically active, can prevent or manage osteoarthritis.
Causes
The most common cause of osteoarthritis is simply living long enough to get it. The majority of osteoarthritis sufferers don't experience symptoms until they are 50 or older. However, some diseases, such as inflammatory joint disease or hormonal disorders, can cause osteoarthritis to appear earlier, as can congenital bone or joint problems. Some families appear to have a genetic predisposition, and injuries to joints from repetitive stress, accidents or sports can also cause osteoarthritis. Finally, being overweight or obese can strain joints to the point of destroying cartilage and causing osteoarthritis, according to the University of Maryland Medical Center.
Weight
If you don't already have osteoarthritis, maintaining your ideal weight can lower your risk of developing it. Excess pounds strain joints and eventually result in damage. If you already have osteoarthritis, excess weight only makes it worse. Losing the pounds and keeping them off reduces stress on weight-bearing joints, such as the spine, hips and knees. This can reduce the pain associated with using those joints and it can prevent further damage to them. In the event you have a joint replacement, losing weight can lengthen the effective life of the prosthesis.
Exercise
Being sedentary weakens the muscles surrounding joints and reduces flexibility. Do flexibility exercises to reduce stiffness and improve mobility, but stretch muscles only to the point where you feel resistance, not pain. Do strength training exercises twice a week to strengthen the muscles supporting your joints. Doing low-impact aerobic exercise, such as swimming, biking or walking, helps with weight loss and general health, as well as strengthening muscles. Aim for 30 minutes four times a week. When doing activities that require protective equipment, such as knee pads, be sure to use it to protect your joints from injury. Finally, maintaining good posture during all activities prevents imbalance that can stress a joint, notes the Arthritis Foundation website.
Nutrition
A healthy diet helps with weight loss and maintenance. In addition, certain foods can reduce inflammation in all areas of your body, including the joints. Focus on low-calorie foods that are rich in antioxidants, such as fruits and vegetables. Some foods known to decrease inflammation are garlic, onions, watercress, celery, lemon and rose hip tea. Omega-3 fatty acids are an anti-inflammatory fat found in fatty fish, such as salmon, mackerel, sardines and herring, and in walnuts and flaxseed. Refined foods, such as white bread and sugar, can increase inflammation.
