While arthritis may not be completely preventable, you can take measures to maintain good joint health and reduce arthritis symptoms.
“Can I prevent arthritis?” It depends. While some joint degradation is natural as age increases, taking good care of your joints can help delay the onset or alleviate the symptoms.
*News Alert: Arthritis cases have been steadily rising in India over the years. While nearly 23.46 million Indians had osteoarthritis (the most common type of arthritis) in 1990, the number rose to 62.35 million in 2019.
What is Arthritis?
Arthritis is a term used to describe health conditions that cause inflammation in the joints.
- It results in stiffness, pain, and reduced mobility.
- Arthritis is of many types.
- Osteoarthritis (OA), also known as “wear-and-tear arthritis”, is the most common type.
- Osteoarthritis causes cartilage degeneration, due to which bones in the joint start rubbing against each other, leading to various symptoms (pain, stiffness, swelling, and reduced movement).
- OA can affect any joint, but knees and hips are the most commonly affected joints.
- Arthritis can also affect the small joints in your fingers, hands, and toes.
- In addition to bones, arthritis can damage tendons, ligaments, and other parts of the joint.
- Arthritis is a prominent cause of disability among the elderly.
What are the Risk Factors for Arthritis?
Several factors influence your risk of developing osteoarthritis:
Age
Osteoarthritis risk increases with age, especially as you cross 50.
Joint Injury
If you have had any joint injury in the past, Osteoarthritis is likely to develop in that joint later on.
Family History
If your parents or any other close relative has arthritis, it raises your risk of osteoarthritis. However, it does not mean you will necessarily develop the condition.
Being Overweight
Excess weight means more strain on the joints, especially the knee joints. It puts joints at higher risk of wear-and-tear. Also, fat cells produce inflammatory proteins (cytokines) that speed up cartilage damage, increasing the risk and progression of osteoarthritis. Obesity is a major risk factor for Osteoarthritis in India.
Repetitive Use
Individuals with an occupation or hobby that requires repetitive joint motions, heavy physical work, or overuse of specific muscles (e.g., sports, weight-lifting, gardening, etc.) may have a higher Osteoarthritis risk in specific joints.
Gender
Women are more susceptible to Osteoarthritis than men, particularly post menopause.
Muscle Strength
Muscles are responsible for supporting and protecting joints. People with weak muscles may be more vulnerable to developing osteoarthritis.
Blood Sugar
High blood sugar levels that may occur in patients with diabetes and metabolic disorders can lead to higher inflammation in the body. This may put them at an elevated risk of osteoarthritis.
How to Reduce Arthritis Symptoms
While it may not be possible to control all osteoarthritis risk factors, you can take steps to reduce pain and stiffness while improving mobility. It may also help you to prevent the condition from progressing.
Eat a Healthy Diet
Consuming foods with high sugar content and specific fats can increase inflammation in the body. This could result in stiff and painful joints.
Contrarily, eating an anti-inflammatory diet, rich in plant-based proteins, fruits and vegetables, legumes, nuts, and whole grains, can provide you with energy to stay active and also manage weight.
Exercise Regularly
It may seem hard initially, but begin with light activities like yoga, walking, cycling, or swimming. Slowly, increase time and intensity. Engaging in regular physical activity can strengthen the muscles around affected joints, improve flexibility and mobility, and reduce pain and stiffness.
Another benefit of exercise is that it releases feel-good hormones and works as a stress-buster, enhancing your function level.
*Note: If you experience worsening of symptoms, make sure you temporarily reduce the intensity of activity and give adequate rest to your body. However, also remember that prolonged inactivity can increase stiffness and weakness.
Stretch and Strengthen Muscles
Stretching helps improve flexibility and balance, while strengthening exercises build muscle strength. This reduces the future risk of injuries. Many muscles help support joint strength and stability.
For example, your knees are supported by your hamstrings, quadriceps, and glutes. Exercises such as mini-squats can strengthen the muscles around the knees and improve functional movement. Start slow with a few squats and gradually raise the number of repetitions.
Control Stress
It is a widely known fact that physical and mental health are associated. Chronic stress can worsen inflammation and result in joint pain by affecting sleep, pain perception, physical activity, and overall well-being. You can manage stress by participating in activities like yoga, exercise, meditation, socialising with family and friends, and engaging in your hobbies.
When to See a Doctor
Joint pain can be temporarily eased with cold or heat therapy (depending on the cause). You can also take pain-relieving medications and use ointments. However, if you find yourself making frequent use of such treatment options, it may be time to consult a trusted doctor.
Osteoarthritis treatment options at Sohana Hospital include tailored physiotherapy, knee injections, PRP, hyaluronic therapy, stem cell therapy, and arthroscopy. For advanced cases, minimally invasive joint replacement surgeries – robotic joint replacement and Intellijoint knee and hip replacement are also available. Sohana Hospital is one of the few hospitals in North India to offer such advanced treatments as stem cell therapy, robotic knee replacement, and Intellijoint AI-assisted joint surgery.
Even if you cannot totally prevent arthritis, you can take measures to prevent it from disrupting your normal life. Advanced treatment options can still help you lead an active and pain-free life.
The Bottom Line
Osteoarthritis cases have been steadily rising in India. This makes it necessary for people to adopt and religiously follow Osteoarthritis prevention and control strategies.
While some factors like family history may be beyond your control, you should take the right steps to control other risk factors like obesity, injuries, and occupational stress, which feature among the major causes of Osteoarthritis.