Arthritis-Free Living: Understanding Osteoarthritis and Natural Strategies to Prevent & Manage It
Osteoarthritis (OA or Degenerative Arthritis) is a degenerative (wear-and-tear) joint disease that affects millions of people worldwide. It occurs when the cartilage that cushions the joints wears down over time, leading to pain, stiffness, swelling, and decreased mobility. While OA can affect any joint, it most commonly impacts the knees, hips, hands, and spine. It develops gradually and worsens with age, but lifestyle factors and even genetics also play significant role in its progression.
What Causes Osteoarthritis?
The simple answer is trauma over time. As we age, the cumulative effects of macrotrauma (i.e. car accidents, sports injuries, falls, etc) and microtrauma (i.e. poor posture, prolonged sitting, excessive computer work or phone use, etc), gradually break down cartilage. Over time, as the cartilage deteriorates, the bones may begin to rub against each other, causing pain and inflammation.
Various factors contribute to the development of degenerative arthritis, including age, joint injuries, obesity, and to some extent, genetics. Sedentary life styles, weight gain/obesity, or professions with repetitive motions that put strain on the joints can also accelerate the wear-and-tear on our joints that is seen in OA.
Natural Strategies to Prevent Osteoarthritis
While at some point we will all have some level of osteoarthritis, adopting a healthy lifestyle can help prevent or delay its onset. Here are some natural strategies to protect your joints:
1. Regular Movement and Exercise
“Motion is lotion.” Physical activity is one of the best ways to prevent arthritis and even manage symptoms. Low impact exercises such as walking, swimming, cycling, Pilates, and yoga can help improve joint flexibility and strength without putting much strain on the joints. Strengthening the muscles around the joints provides better support and shock absorption, reducing the wear and tear on cartilage. Aim for at least a total of 3-4 hours of moderate intensity exercise per week. 30-40 minutes of daily exercise is an absolute must do, not just for degenerative arthritis prevention, but for lowering risk of other chronic health conditions as well.
2. Maintain a Healthy Weight
Excess body weight puts additional stress on weight-bearing joints like the knees and hips, increasing the risk of degenerative arthritis. A balanced diet that avoids processed foods and includes plenty of fruits, vegetables, and lean proteins, can support weight management and overall joint health.
3. Anti-Inflammatory Supplements
Certain supplements may help reduce inflammation and support joint health. Glucosamine, MSM, and chondroitin are popular supplements that help maintain cartilage integrity and may alleviate OA symptoms. Omega-3 fatty acids, found in fish oil, can also reduce inflammation and improve joint function. Additionally, turmeric, with its active compound curcumin, has shown promise in reducing joint inflammation and promoting overall mobility.
4. Stay Hydrated
Cartilage is composed of 70-80% water, so staying hydrated is crucial for maintaining its elasticity and shock absorption capacity. Proper hydration helps keep your joints lubricated, reducing friction and improving mobility. Aim for at least half of your body weight in ounces of water a day to support overall joint health. That means if you weigh 200 pounds, you should be get-ting 100 ounces of water each and every day.
5. Structural Chiropractic
A Structural Chiropractor can help you maintain optimal structure, meaning a well-balanced pelvis, and strong, flexible spine. When the pelvis is misaligned, it can lead to a leg length discrepancy (or as some call it, “one-leg-longer-than-another”), which can alter your weight bearing from a balanced 50-50 from left to right, to an imbalanced distribution where one side bears more weight than the other, accelerating the wear and tear on the “heavier” side and leading to early degeneration of joints. If you have ever had foot, ankle, knee, or hip pain that doesn’t seem to get better, an imbalanced pelvis, and leg length discrepancy is almost a certainty. Go see your Structural Chiropractor and get that pelvis balanced out, stat.
While degenerative arthritis is a common condition that as we age becomes almost inevitable, there are natural strategies you can adopt to delay it and maintain healthy joints. Regular movement, a healthy weight, appropriate supplementation, and proper hydration can all help protect your joints and improve your quality of life. a chiropractor can help with all of these, by maintaining the structure and function of your spine, pelvis, and other extremities.
By making these lifestyle changes today, you can help ensure healthier, more mobile joints in the years to come, so that you can continue to do the things you love until the day the Grim Reaper knocks on your door and calls your name. Until then, stay active and stay healthy!
If you are looking for a gentle, safe approach to ward off and minimize degenerative arthritis, visit www.atlaswellness.com or call us at 714 540 6792 to schedule a no-cost consultation with one of our doctors. We look forward to meeting you!