Sometimes called degenerative joint disease or degenerative arthritis, osteoarthritis (OA) is the most common chronic condition of the joints, affecting approximately 27 million Americans.
OA can affect any joint, but it occurs most often in knees, hips, lower back and neck, small joints of the fingers and the bases of the thumb and big toe.
In normal joints, a firm, rubbery material called cartilage covers the end of each bone. Cartilage provides a smooth, gliding surface for joint motion and acts as a cushion between the bones. In OA, the cartilage breaks down, causing pain, swelling and problems moving the joint. As OA worsens over time, bones may break down and develop growths called spurs. Bits of bone or cartilage may chip off and float around in the joint. In the body, an inflammatory process occurs and cytokines (proteins) and enzymes develop that further damage the cartilage. In the final stages of OA, the cartilage wears away and bone rubs against bone leading to joint damage and more pain.
Some risk factors for OA include:
- Older age, the risk increases from 45.
- Female gender.
- Obesity (especially in osteoarthritis located in joints such as knees and other joints that support weight such as the lower back of the
- Repeated blows to some joint.
- Family background
- Poor diet, low protein content
- Deficiency of Vitamin C, Vitamin D and Vitamin A
- Calcium deficiency
Chances of getting OA increase with age as cartilage breaks down. Women who have gone through menopause have a higher risk of getting OA because their bodies slow down or stop producing estrogen, which helps bones grow. OA can also be inherited.
There is no cure for OA, however you can manage symptoms and reduce risk factors. If you do develop OA, there are many lifestyle changes you can make to slow the course of the disease.
Food and advice
First of all, you should follow a healthy diet.
- Cartilage is composed of chondroblasts, chondrocytes, collagen fibers, extracellular matrix, and mucopolysaccharides.
Foods that have a high content of mucopolysaccharides, including beef tongue, pork handyman, gelatin, and pork knuckle, can strengthen and recover your joints.
However, make sure to consult your doctor because your fat percentage can cause further complications. You can also use mucopolysaccharides supplements.
- Make sure to consume protein of high-quality value, animal protein like; meat, fish, and chicken.
- Proper intake of vitamin C; orange, papaya, broccoli, guava, and peppers.
- Proper intake of vitamin A; turkey, fish, chicken, carrot, apricot, liver, milk, squash.
- The consumption of calcium and phosphorus is extremely important for the bones; include foods like eggs, meat, milk, sardines, and cheese.
- Vitamin D in order to properly use the ingested calcium; It can be found in foods such as cereals, yogurt, egg, fish, and milk.
- Magnesium is found in foods such as seeds, pumpkin, wheat bran, peppermint, flax seeds, watermelon, soybeans, and walnuts. Magnesium acts as a catalyst in the fixation of calcium and fluoride at the bone level.
- Vitamin B6 is also essential for your joints. It can be found in foods such as salmon, sardines, avocado, tuna, liver, banana, lobster, lentils, sole, chickpeas, and walnuts.
- Amino acid methionine is essential for the formation of cartilage. It can be found in foods such as chicken breast, yogurt, white beans, parmesan cheese, and walnuts.
Lifestyle changes to prevent osteoarthritis
A number of lifestyle factors affect your risk of developing OA. Making certain lifestyle changes can help you improve your joint health and prevent OA.
1.Manage occupational risks
Jobs that involve a lot of repetitive motion can be hard on your joints. Talk to your doctor about ways to reduce your OA risk if your job involves a lot of:
Low-impact exercise can improve joint health. Look for activities that include strength training and stretching in addition to aerobic exercise. Regular exercise can help slow down, or even prevent, OA. Exercise helps people by:
- maintaining healthy joints
- relieving stiffness
- reducing pain and fatigue
- increasing muscle and bone strength
3. Maintain a healthy weight
Excess weight is one of the biggest risk factors of OA, as it puts extra stress on your joints, which can speed up the deterioration of joint cartilage. Overweight and obese individuals are at high risk of developing OA. Losing weight can help reduce pain and improve symptoms.
4. Rest- Rest
Exercise can help people develop healthy joints and muscles, but overuse of joints can increase the risk of developing OA. The key is balance. If your joints are swollen or achy, give them a break. Try to avoid using a swollen joint for at least 12 to 24 hours.