Take Action, Stay Active: Warding Off Osteoarthritis

Kelly Gonzalez
Busy Bodies Health and Fitness
Publishing Date: February 11, 2009

Take Action, Stay Active: Warding Off Osteoarthritis

Whether you were an all-star athlete back in the day, exposed your body to years of hard labor, or had an injury in the past, you may experience some sort of joint discomfort. Joint pain is part of the aging process. Due to years of wear and tear the connective tissues, tendons, and ligaments gradually lose their elasticity. Joints ache, become stiff, inflamed, and cause limited mobility. You can’t stop the clock, but you can take action now to decrease joint pain and prevent conditions affecting the joints such as the most common condition, osteoarthritis.

A joint consists of two bones shaped to bear weight and move freely over one another with the help of cartilage, which covers the ends of the bones and provides cushioning. Around the joint is a fibrous capsule lined with the synovial membrane, which produces synovial fluid to lubricate the joint and “feed” the cartilage. The synovial fluid consists of large protein molecules called proteoglycans that help to form protective tissues. As we age or experience over-use of a joint, we do not produce the necessary components for synovial fluid like we once did, it’s an issue of supply and demand. When this happens our cartilage suffers- it loses elasticity, breaks down, leaving our bones to become stiff and rigid- causing osteoarthritis. One in three people over 60 will have osteoarthritis; over the age of 70 almost everyone has some degree of the condition.

More often than not we wait until we experience some kind of pain and discomfort before taking action. It’s important to use preventive measures to ward off the natural aches and pains that the aging process brings to live life to the fullest. No one forces you to use a cane at 70. It’s up to you to remain mobile and active.
Here are some tips to ward off osteoarthritis:

Supplement with Glucosamine

Glucosamine is an amino sugar and building block of proteoglycans (supports healthy cartilage). Glucosamine is sold over the counter. Tests have proven the dietary supplement to be non-toxic and cause no harmful side effects. The recommended dosage of glucosamine is normally 1500 mg per day. It is normally sold in pill or powder form. It may take a few weeks to feel the benefits of the supplement since it is slow acting. I began taking glucosamine daily when I started distance running. I believe it helps prevent over use injuries. Along with other preventive measures I hope it keeps me running for years to come.

Exercise

This one’s a no-brainer. Physical activity should be a daily part of life to remain healthy. Exercise helps keep joints healthy and mobile. It strengthens the surrounding muscles, tendons, and ligaments, and decreases pain and symptoms of osteoarthritis. If you experience joint pain, especially in the hips and knees, water activities such as water aerobics and aqua jogging are great activities to stay active and lessen the stress on your joints.

Weight Management

Carrying around extra weight takes a toll on your joints. The compression and stress placed on the joints can cause discomfort. It can be frustrating to start an exercise program, because extra pounds can increase your risk of injury. It’s important to start slow and progress gradually. Manage your weight with a balanced diet and daily exercise.

Take your Vitamins

Vitamins aren’t just for kids. A daily vitamin can help ward off the negative effects of aging. Look for a vitamin that contains vitamin C, E, selenium, copper, zinc, and magnesium. Also be sure to get adequate amounts of calcium in your diet.

Avoid Inflammatory Foods

Arthritis literally means “inflammation of the joints.” Certain foods and products can increase inflammation in the body. If you have osteoarthritis or if it runs in your family try to avoid fried foods, dairy products, caffeine, alcohol, sugar, red meats, and “nightshade” vegetables such as eggplant, capsicum, and tomatoes.