Osteoarthritis Prevention and Management

Osteoarthritis (OA) is the most common type of arthritis affecting millions of people worldwide. The hallmark for diagnosis is degenerative changes within an affected joint. It occurs when the rate of cartilage damage exceeds the rate of repair. Osteoarthritis can result in significant pain, joint stiffness and other manifestations and can have a significant impact on one's quality of life and independence. An exact cause has not been established however, there are a number of risk factors contributing to its development including age, obesity, physical trauma, relative activity level (too much or too little), family history of OA, underlying metabolic issues and faulty posture and joint mechanics. Due to the impact OA can have, an effective preventative and treatment approach becomes important. Whereas many medications have unwanted side effects and only provide symptomatic relief, there are natural methods to prevent, manage and slow the progression of osteoarthritis.

How do I prevent or slow the progression of OA?

While we can't necessarily prevent OA 100%, healthy lifestyle choices and reducing risk factors help considerably. If you already have osteoarthritis, do not rely fully on passive treatments. Combing complementary and alternative therapies with appropriate lifestyle modification will lead to improved function, reduced pain and better overall sense of well-being.

1) Weight loss:
Excessive weight can place an undue amount of force and stress on joints. Thus, weight loss is recommended for those who are overweight or obese not only for the beneficial effects on joints but also for overall health.

2) Prevent injuries:
While not all injuries can be avoided, many spinal injuries can be prevented by using appropriate lifting mechanics (maintaining a neutral spine and a strong core). Injuries to the lower extremities can sometimes be avoided by ensuring one wears appropriate footwear.

3) Be physically active:
A healthy cardiovascular system means better health and healing in general. Aim for 翻 hour of moderate intensity activity for most days of the week. Exercise is also one of the best non-drug treatments for OA. Some excellent low impact ideas include swimming, tai chi, yoga and walking.

4) Maintain a healthy diet:
A healthy, balanced diet rich in antioxidants and nutrients is important for overall health. Indeed, dietary modifications can also affect pain level. Consider an anti-inflammatory diet. Different foods are metabolized differently in the body, some reducing inflammation and others exacerbating it. Foods to include are antioxidant-rich fruits and vegetables, nuts, fish, chicken, omega-3 fats and whole grains. Foods to avoid include high fat meats, cheese, starchy/sugary foods, trans fats, butter, cream and highly processed foods.

5) Take glucosamine:
Glucosamine is a natural substance that the body makes which lubricates joints. With age, however, production is diminished thus making supplementation important. 1500 mg per day is typically recommended for people over 40.

6) Work on posture:
Having good posture will reduce load on joints as it allows body weight to be distributed more evenly. Chiropractors can give specific exercises to correct postural problems including strengthening exercises for relatively weaker muscles and stretches for relatively tense muscles.

7) Chiropractic care:
Regular chiropractic care can detect and correct small problems before they become bigger problems. Adjustments are used to restore mobility in restricted joints and correct alignment. Joint restrictions can accelerate joint degeneration in two ways. First, if one joint is not moving well, other joints must work harder to compensate. Second, the restricted joint itself will begin to degenerate because movement is required for flushing nutrient-rich joint fluid which supports cartilage health. Thus, regular chiropractic care normalizes joint mechanics. In addition, restoring spinal alignment improves communication in the nervous system such that overall healing is optimized.

What else can I do to relieve pain?

1) Try an epsom salt bath:
Warm epsom salt baths help to relieve muscle tension which reduces stress on joints.

2) Sleep well:
Good rest ensures good restoration. Sometimes a new mattress and quality pillow can make all the difference in having a comfortable night.

3) Try pain relieving ointments:
There are many natural anti-inflammatory and pain relieving ointments available in health food stores.

4) Consider orthotic footwear:
Good footwear and orthotics can correct alignment at the base of support and add comfort and shock absorption for joints higher up in the kinetic chain.

5) Other complementary and alternative therapies:
Acupuncture and massage therapy are great alternative therapies for management of painful conditions. Acupuncture has been around for thousands of years and has been shown to be effective for improving symptoms of OA. Massage therapy relaxes muscles which decreases the compressive forces on joints. Consulting with a naturopath can provide more specific recommendations regarding herbal and dietary measures.

1.Hart, J (2008). Osteoarthritis And Complementary Therapies. Alternative and Complementary Therapies; 14(3):116-120.