6 Tips To Prevent Osteoarthritis After 35
Osteoarthritis is a word that is often associated with aging. After all, we often assume that this condition only affects older people, as a result of the passage of time. Today, we will give you 6 tips to prevent osteoarthritis.
Did you know, however, that osteoarthritis is a disorder related to the use and wear and tear of the joints? In fact, there are several reasons why it can occur in people before they turn 35 years old.
In this article, we will tell you a little more about this condition so that you will be able to detect it in time. Like most diseases, it can also be prevented if you have some simple recommendations in mind.
What is osteoarthritis?
According to the International Federation of Osteoarthritis, osteoarthritis is a degenerative disease of the joints that can affect both the cartilage, bones and the soft tissues of the joint.
This disease does not just affect a single part of the body. Instead, it involves a number of interdependent parts that we all need to take care of: bones, cartilage and tissues.
The goal of articular cartilage is simple: it is there for the bones to slide through it so they can move easily. However, worn cartilage will expose the surface of the bone, causing a lot of pain when it rubs against other bones.
This tends to affect the most commonly used joints, such as the hands and spine, as well as those that support a lot of weight, such as the hips and knees.
The elderly, athletes, and people who perform manual labor are the groups most commonly at greater risk.
What are the symptoms?
Among the most common symptoms of osteoarthritis are:
- Pain and stiffness in the joints
- Prominent swelling in the joints
- Slam or squeak as the joints move
- Reduced joint function
What are the causes of osteoarthritis?
While it is true that there are many reasons why one may suffer from this condition, these are the most common:
- Inactive lifestyle
- Excessive physical activity
- Mechanical changes in the body
- Injuries or microtrauma
- Weakening of the cartilage as a result of a poor diet
Although it also has a genetic component, the most common causes are related to lifestyle habits. Obesity is the primary cause, so it is important that you give your body a healthy diet, from an early age. Obese children are prone to osteoarthritis later in life.
While this may seem ironic, too much exercise can also cause osteoarthritis. Of course, it is only if the training is very intense and if it is performed excessively. Athletes, such as boxers, soccer players, and weightlifters, tend to develop osteoarthritis over time.
How is it diagnosed?
As a rule, a specialist, such as a rheumatologist, physiotherapist or orthopedist, will diagnose osteoarthritis. Usually, it can be detected when the patient begins to experience symptoms, and after a physical examination.
Furthermore, the specialist can use tests, such as X-rays, to measure the severity of the disease, and to rule out other joint conditions. After clarifying the severity of the disease, the specialist will indicate the appropriate treatment. This will take into account the physiological characteristics of the patient.
In the most severe cases, a surgical intervention may be the best solution to relieve the symptoms.
6 tips to prevent osteoarthritis
Like many other diseases, osteoarthritis can also be prevented as it is not exclusively related to genetic factors. However, these factors will still have an impact. One’s lifestyle habits are the biggest factor when it comes to this disease.
It is relatively simple to prevent this disease if you follow these tips:
Be informed about the disease
This is important for everyone, not just for those who suffer from the disease. This is especially important if you are part of the most common risk group: women, athletes and people suffering from obesity.
Knowing everything related to the disease will help you make the necessary reservations so that you prevent injuries and risk factors for suffering from this disease later on. In addition, if one of your family members is diagnosed, this information will be useful when dealing with their illness.
2. Do moderate, physical activity to prevent osteoarthritis
Physical activity helps you strengthen your muscles and joints. If you are an athlete, it is very important that you perform your physical activity under the supervision of your trainer. Furthermore, you should, periodically, go to the doctor so that he or she can check the condition of your joints. If you have just started training, it is also important to have a professional to advise you.
Furthermore, you should complement your physical activity with information on how the exercises should be performed. It will help you master every movement, without overexerting your muscles, bones and tendons.
3. Maintain a balanced diet to prevent obesity
If you are overweight, losing weight will relieve the pressure on your joints. This will, thereby, lower the onset of osteoarthritis.
Maintaining a balanced diet will allow you to maintain a healthy weight that suits your age and height. You want a diet that is rich in nutrients, vitamins and minerals. Reduce your intake of saturated fats, carbohydrates and sugars.
It will not only help you prevent osteoarthritis but also cardiovascular disease.
4. Maintain a diet rich in nutrients that nourish your cartilage
It is ideal to take supplements, such as hydrolyzed collagen, chondroitin sulfate, glucosamine and hyaluronic acid, to nourish your cartilage. It is recommended that you have a diet rich in these nutrients or that you take them as pills.
Some nutrients, such as glucosamine, are already produced in the body. However, as you get older, the amount of this substance will decrease in the body and weaken the joints. This is why it is important to take it regularly.
5. Avoid heavy load and repetitive movements with your joints
It will weaken your joints if you, constantly, put a lot of pressure on your joints. Therefore, you should limit how often you lift heavy loads and you should do so very carefully. Likewise, performing repetitive movements with your joints can wear them down, which can result in osteoarthritis.
- If you are injured and performing demanding activities or work, take frequent breaks.
- You can also wear elbow pads and knee pads to help protect your joints and prevent future complications.
6. Wear appropriate shoes to prevent osteoarthritis
You should look for shoes that contribute to stability when you walk and that spring the soles of your feet properly. These are the best shoes to help prevent osteoarthritis.
Furthermore, you should not go with high-heeled shoes too often. While you can still go with high-heeled shoes for special events, we do not recommend that you wear them on a daily basis. It will only create instability in your body, at every step you take.
Your risk of falling is much higher. Furthermore, these shoes will not absorb the shock between the floor and your foot properly. Therefore, it may increase your risk of injury.
You can prevent osteoarthritis
Follow these simple tips to help prevent osteoarthritis. Do not overwork your joints and make sure you take care of them.
If you feel pain in your knees, hips or hands, you should see your doctor as soon as possible. He or she will be able to tell you what the problem may be. You do not have to wait until it’s too late.
