Osteoarthritis is a degenerative joint disease that is caused by wear and tear of the joint cartilage over time. This results in pain, swelling and decreased mobility at the joint. It is a leading cause of disability and can negatively impact people’s physical and mental well being(1).
It is a complex process which results from combination of various factors. Many of which can be modified or prevented. Here we will discuss about the factors which will help to prevent or slow down the process of osteoarthritis.
PREVENTION
MAINTAIN A HEALTHY WEIGHT
Excess weight can put a strain on your joints, especially on weight bearing joints such as the hips and knees. Few extra pounds put pressure on the joint resulting in break down of the cartilage. Not only this, the fat tissue produces proteins called cytokines, that promote inflammation and destroy tissue by altering the function of cartilage cells. Maintaining a healthy weight can help reduce your risk of developing osteoarthritis or slow down its progression.
LIFESTYLE CHANGES
Jobs involving lot of repetitive movements such as kneeling, twisting or lifting, can be harsh on your joints. Take rest in between the movements. Try to avoid activities that can cause joint injury, such as contact sports or activities that involve repetitive motion, which can put a strain on your joints.
Drinking plenty of water can help keep your joints lubricated and reduce the risk of joint degeneration.
CONTROL BLOOD SUGAR
According to Arthritis Foundation, diabetes may affect the arthritis disease process directly. High glucose levels speed the formation of certain molecules that make cartilage stiffer and more sensitive to mechanical stress. So keeping the blood sugar under control will help a lot.
EXERCISE TO PREVENT OSTEOARTHRITIS
Regular exercise can help keep your joints flexible and reduce the risk of joint degeneration. Exercise helps by:
- maintaining healthy joints
- reduce pain and fatigue
- increase muscle strength
30 minutes of moderate intensity exercise, five times a week, helps joints stay limber and strengthen the muscles which support or stabilize the joints.
Women who have gone through menopause have a higher risk of getting osteoarthritis because their body slow down or stop producing estrogen, which helps bone grow.
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DIET
A balanced and healthy diet can help you maintain a healthy weight and reduce inflammation in the body. Here are some foods that may help support joint health:
Omega-3 fatty acids
Omega-3 fatty acids, found in fatty fish like salmon, sardines, and mackerel, have anti-inflammatory properties that can help reduce joint pain and inflammation. If you don’t eat fish, you can also get omega-3s from flaxseed, chia seeds, and walnuts.
Antioxidant-rich foods
Antioxidants can help reduce inflammation and oxidative stress in the body, which can contribute to joint damage. Foods that are rich in antioxidants include fruits and vegetables, such as berries, spinach, kale, and broccoli.
Vitamin C
Vitamin C is essential for the production of collagen, which is a key component of joint cartilage. Foods that are high in vitamin C include citrus fruits, kiwi, strawberries, and bell peppers.
Turmeric
Turmeric is a spice that contains a compound called curcumin, which has anti-inflammatory properties that can help reduce joint pain and stiffness(2).
Garlic
Garlic contains a compound called diallyl disulfide, which has been shown to have anti-inflammatory properties that can help reduce joint pain and inflammation.
Consider taking supplements
Certain supplements, such as glucosamine and chondroitin, have been shown to improve joint health and reduce the risk of osteoarthritis.
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Remember, a healthy diet alone cannot prevent osteoarthritis or cure joint pain, but it can help support joint health and reduce inflammation in the body. It’s important to maintain a healthy lifestyle that includes regular exercise, proper posture, and avoiding activities that can cause joint injury. If you experience joint pain or stiffness, talk to your doctor to get a proper diagnosis and treatment plan.