Anatomical Nourishment: 7 Holistic Approaches to Keep Osteoarthritis at Bay

Written By: Vivian Benjamin

What is Osteoarthritis?
Osteoarthritis is another type of arthritis that is common besides rheumatoid arthritis and gout. It is also the most common type of arthritis in the UK.


Presently, osteoarthritis is the most popular chronic joint disease affecting approximately 530 million people around the world. In addition to that, statistics also show that there is an increase of 113% in individuals suffering from this illness in the last 30 years due to the growing number of elderly populations and obesity.


Generally, osteoarthritis affects the joint area around the knee, hip, finger, hands, lower back and neck. However, other joints areas are also susceptible to the damage caused by osteoarthritis. Osteoarthritis can impact any individual at any age.


Once you are diagnosed with osteoarthritis you can only get treated for the symptoms you’re experiencing as this illness cannot be healed completely. Moreover, this disease can cause long-term disability and at times impact the quality of life. 




Causes of Osteoarthritis
Now, let’s talk about what causes osteoarthritis and the risk factors:

•     Age (although OA impacts older adults, children and young adults can also develop this illness due to joint        injury, abnormal joint structure & genetic defects in joints)

 

•     Family history

 

•     Women are more vulnerable than men

 

•     Obesity

 

•     Inflammation

 

•     Low bone density and osteoporosis

 

•     Environmental factors such as occupation and sedentary lifestyle

 

•     Diabetes

Symptoms of Osteoarthritis
The severity of symptoms impacting an individual can vary between the different types of joints affected. Individuals suffering from osteoarthritis can develop these symptoms:

•     Joint pain

 

•     Joint stiffness

 

•     Loss of flexibility

 

•     Swelling around the joint

 

•     Reduced movement

 

•     Crackling or grating sound when moving your joint

Complications of Osteoarthritis
If osteoarthritis is left untreated or managed poorly these complications can affect an individual:

•     Persistent chronic pain

 

•     Impaired balance and mobility which leads to a higher risk of falling

 

•     Anxiety and depression due to chronic pain and reduced quality of life

 

•     Muscle weakness

 

•     Sleep disturbance

 

•     Job limitations

7 Holistic Tips to Prevent Osteoarthritis

1. Healthy Weight
Excess weight stresses your joints especially at the hip or knee so maintaining a healthy weight is crucial.



2. Exercise
Regularly exercising is vital to keep your body healthy. If going to the gym is not your cup of tea, you can try plenty of moderate-intensity exercises in a comfortable environment. Brisk walking, dancing, gardening and swimming are great types of activities you can perform that positively affect your bone health. Don’t forget strengthening exercises such as squats and push-ups to strengthen your musculoskeletal system.



3. Protect your joints
If your job requires you to bend or carry heavy loads make sure to protect your joints by exercising good posture and body mechanics. In addition to that, wear proper footwear or protective gear during sports.



4. Nutrition
“What you eat, think and feel is what shapes you” is my principle. So, nutrition or what you eat plays a key factor in keeping your bones and joints healthy. Incorporate a healthy diet by consuming food rich with antioxidant and anti-inflammatory properties. Similarly, ensure adequate intake of vitamins and minerals, especially Vitamin D and calcium for bone health.



5. Hydration
Drinking plenty of water helps lubricate the joints. Apart from that, drinking water helps transport nutrients and oxygen needed for cells and tissues in the bones to survive.
 


6. Sufficient sleep and rest
When you sleep your body repairs itself so you can be recharged as soon as you wake up. So, having adequate sleep and rest promotes joint regeneration and reduces muscle tension.



7. Lifestyle modifications
Smoking generates numerous chemicals, including nicotine, tar and carbon monoxide. These chemicals damage the cartilage thus, inducing inflammation and poor bone health.


Individuals having diabetes (high blood sugar) are susceptible to developing osteoarthritis. Therefore, it is important to keep your sugar level in check if you have high blood sugar. High blood sugar leads to the formation of Advanced Glycosylation End Products (AGEs), which are harmful compounds that accumulate in the joints causing oxidative stress and inflammation. 









All in All
Osteoarthritis is a common type of arthritis besides rheumatoid arthritis and gout. It can affect anyone at any age. This disease is a chronic condition that has no cure but only treatments that help reduce the symptoms.


Nutrition Takes explores how you can keep osteoarthritis at bay with 7 holistic approaches. Share in the comments section what you gained by reading this article or if you have any other insights do also share them.












References
1. https://www.arthritis.org/diseases/osteoarthritis
2. https://www.niams.nih.gov/health-topics/osteoarthritis
3. William J.S et al. (2023); The Burden of Osteoarthritis: Is It a Rising Problem; Best Practice & Research Clinical Rheumatology;
    37(2): 101836.
4. Whittaker J.L et al. (2021); A Lifespan Approach to Osteoarthritis Prevention; Osteoarthritis and Cartilage; 29(12): 1638-1653.