As we age, it is inevitable that our bodies will not have the same spring in our step – literally. About 21 million American adults have osteoarthritis – the wear and tear condition that causes achy joints and may eventually lead to pain during the simple task of getting up from the sofa. Depending on risk factors, joint pain can affect anyone, though osteoarthritis mostly starts as our bodies begin to show the effects of aging.
In women, osteoarthritis occurs frequently after the age of 50 and more likely affects their hands, knees, ankles and feet, while men are more likely to get osteoarthritis before age 45 and develop it in their wrists, hips or spine. Inside each joint, there is a combination of ligament, which serves as a bridge from one bone to the other via your muscles, and cartilage, a fibrous and somewhat elastic tissue that acts as a cushion between joints. Cartilage is a shock absorber to prevent bones from grinding against each other.
Osteoarthritis appears when we start losing that cushioning, and a number of factors contribute cumulatively to the loss:
- Aging
- Previous injuries
- Inflammation
- Loss of muscle mass
- Excess weight
Since you cannot bring cartilage back once it is lost, there are several things you can do to either prevent the wear or reduce the pain associated with osteoarthritis. Perhaps the best thing you can do to preserve your joints is maintaining a healthy weight, because the impact of excess weight on your joints helps to break down cartilage. Exercise is also important to maintaining healthy joints because activity actually helps joints move more easily. Low-impact aerobic exercise combined with weight training and stretching exercises is the best way to ensure healthier joints.
Weight training is important because it helps to strengthen the muscles and ligaments surrounding joints, protecting them from damage. Additionally, since adults naturally lose muscle mass as they age, if they do not maintain it, then the joint – instead of the muscle – will absorb more of the pounding from daily living, and that contributes to more damage. Eating a diet rich in omega-3 fatty acids found in fish can help not only reduce symptoms associated with joint pain but also change the levels of inflammation that may be causing the pain.
Hopefully these tips will help you better care for your joints throughout your lifetime!
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