Overview
Osteoarthritis (OA) is a condition that affects the joints in your body. Cartilage covers the ends of bones in the joints, protecting and cushioning them. OA occurs when this cartilage deteriorates, leading to pain, swelling, and limited mobility. According to the Arthritis Foundation, OA affects approximately 27 million Americans, making it the most common chronic joint condition.
Several risk factors for OA include:
- Heredity
- Gender
- Age
The likelihood of developing OA increases with age as cartilage naturally wears down. Postmenopausal women are at higher risk because their bodies produce less estrogen, a hormone that helps maintain bone health. Additionally, OA can be inherited genetically.
While there is no cure for OA, symptoms can be managed, and risk factors can be minimized. If you do develop OA, numerous lifestyle changes can help slow the progression of the disease.
Lifestyle Changes to Prevent Osteoarthritis
Several lifestyle factors influence your risk of developing osteoarthritis (OA). Implementing certain lifestyle changes can enhance your joint health and help prevent OA.
Manage Occupational Risks
Jobs that involve a lot of repetitive motion can be hard on your joints. Consult your doctor about ways to reduce your OA risk, especially if your job involves:
- Kneeling
- Lifting
- Twisting
- Walking
Exercise
Low-impact exercise can significantly improve joint health. Engage in activities that combine strength training and stretching along with aerobic exercise. Regular exercise can help slow down or even prevent OA. It benefits people by:
- Maintaining healthy joints
- Relieving stiffness
- Reducing pain and fatigue
- Increasing muscle and bone strength
Maintain a Healthy Weight
Excess weight is one of the biggest risk factors for OA, as it puts additional stress on your joints and can accelerate cartilage breakdown. Overweight and obese individuals are at a high risk of developing OA. Losing weight can help reduce pain and improve symptoms.
Rest
While exercise can develop healthy joints and muscles, overuse of joints can increase the risk of OA. The key is to find a balance. If your joints are swollen or achy, give them a break. Try to avoid using a swollen joint for at least 12 to 24 hours. Allowing an injured joint to heal helps reduce the risk of developing OA in the future.
Additionally, for those who have OA, fatigue can exacerbate pain. Ensure you get enough sleep every night to help mitigate this issue.
Control Blood Sugar
According to the Arthritis Foundation, diabetes may be a significant risk factor for developing osteoarthritis (OA). High glucose levels can accelerate the formation of molecules that make cartilage stiff, and diabetes can also trigger inflammation, which can speed up cartilage deterioration. Therefore, keeping diabetes under control and regulating your glucose levels can help prevent OA.