Osteoarthritis (OA); Preventing and Managing : 🌱💪
Preventing and Managing Osteoarthritis (OA): 🌱💪
Osteoarthritis is a degenerative joint disease that affects millions of Australians, causing pain, stiffness, and reduced mobility. It is generally accepted to be an inflammatory and biomechanical disease influenced by many factors including joint shape, obesity, lifestyle and metabolic disease including diabetes. While osteoarthritis is commonly associated with aging, there are steps you can take to prevent its onset or manage its symptoms effectively.
What steps can assist prevention of Osteoarthritis?
Osteoarthritis
- Maintain a Healthy Weight: One of the most crucial factors in preventing osteoarthritis is maintaining a healthy weight. Excess body weight puts additional stress on your joints, particularly those in the knees, hips, and spine. Load on the articular cartilage surrounding the joint surface is generally well tolerated to a point. However, excessive weight is known to be a factor in articular cartilage degeneration and subsequent osteoarthritic change.
- Stay Active: Regular physical activity is essential for maintaining joint health and preventing osteoarthritis. Low-impact exercises such as walking, swimming, and cycling help strengthen the muscles around your joints, improve flexibility, and reduce stiffness. Aim for at least 150 minutes of moderate-intensity exercise per week, and incorporate activities that focus on improving joint range of motion and muscle strength. This includes incidental exercise such as walking to the train and doing the housework.
- Practice Joint Protection: To reduce the risk of joint injury and degeneration, it's essential to practice proper joint protection techniques. Avoid repetitive stress on your joints by using ergonomic tools and equipment, maintaining good posture, and avoiding activities that place excessive strain on vulnerable joints. When engaging in physical activities or lifting heavy objects, use proper body mechanics to minimize joint stress and prevent injury. An interesting fact is that the articular cartilage is poor at healing an injured segment making the joint liable to degenerative processes and subsequent OA.
- Seek Chiropractic Care: Chiropractic care can play a vital role in the prevention and management of osteoarthritis. Chiropractors are trained to assess joint function, identify areas of dysfunction or misalignment, and provide targeted treatments to alleviate pain and improve joint mobility. Chiropractic adjustments, soft tissue therapy, and therapeutic exercises can help reduce inflammation, restore joint function, and enhance overall musculoskeletal health.
- Educate and Empower: Knowledge is power when it comes to managing osteoarthritis. Take the time to educate yourself about the condition, including its causes, symptoms, and treatment options. Stay informed about preventive measures, such as maintaining a healthy lifestyle and avoiding activities that exacerbate joint pain. Additionally, empower yourself by taking an active role in your healthcare decisions, advocating for your needs, and seeking out resources and support networks to help you manage your condition effectively.
- Incorporate Joint-Friendly Foods: In addition to lifestyle modifications and chiropractic care, incorporating joint-friendly foods into your diet can help prevent or manage osteoarthritis. Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, have anti-inflammatory properties that can help reduce joint pain and inflammation. Similarly, consuming foods high in antioxidants, such as berries, spinach, and kale, can help protect against oxidative stress and cartilage damage. Additionally, incorporating collagen-rich foods like bone broth, chicken skin, pork skin, sardines and collagen infused drinks can support joint health and promote cartilage repair. Berries and broccoli are useful for helping in collagen production.
By taking a proactive approach to joint health and incorporating these preventive measures into your daily routine, you can reduce the risk of developing osteoarthritis and enjoy improved joint function and mobility for years to come. Remember to consult with a healthcare professional or chiropractor for personalized guidance and treatment recommendations tailored to your individual needs.
Annals of Physical and rehabilitation Medicine, Vol 59, Dec 2016, p333-339
