Osteoarthritis is considered as a disorder in which the cartilage covering the joint between the bones, protecting and cushioning them, breaks down, causing pain, swelling and limited mobility. Researches has shown that osteoarthritis is a complex process results from combination of various factors. Many of which can be modified or prevented. Here we will discuss about the factors which can be modified or prevented.
HEALTHY WEIGHT
Excessive weight is one of the major reason for osteoarthritis of weight bearing joints such as hip and knee.Few extra pounds put pressure on the joint resulting in break down of the cartilage. Not only this, the fat tissue produces proteins called cytokines, that promote inflammation and destroy tissue by altering the function of cartilage cells.Loosing a few pounds cut down the risk of osteoarthritis by half.
LIFESTYLE CHANGES
Jobs involving lot of repetitive movements such as kneeling, twisting or lifting, can be harsh on your joints. Take rest in between the movements.
BLOOD SUGAR
According to the Arthritis Foundation, Diabetes may be significant factor for developing osteoarthritis. High glucose levels speed the formation of certain molecules that make cartilage stiffer and more sensitive to mechanical stress.
EXERCISE
Regular exercise can help slow down, or even prevent osteoarthritis. Exercise helps by:
maintaining healthy joints
reduce pain and fatigue
increase muscle strength
30 minutes of moderate intensity exercise, five times a week, helps joints stay limber and strengthen the muscles which support or stabilize the joints.
Women who have gone through menopause have a higher risk of getting osteoarthritis because their body slow down or stop producing estrogen, which helps bone grow.
FOOD
Omega-3 fatty acids from cold water fish such as salmon and tuna.
Flaxseeds
Vitamin C
Turmeric
Moringa Oleifera