What you can do to maintain joint health and reduce the impact of osteoarthritis over a lifetime
By Paul Bolger. Chartered Physiotherapist at Nano Physiotherapy, Kilkenny (www.nanophysio.ie).
After reading about risk factors for osteoarthritis last week, I hope you have an appreciation for what has an impact on joint health in the long run. Let’s look at what we can all do to care for our joints.
Fit for Purpose
While maintaining joint strength and mobility are important, we do not have to be weightlifters or contortionists. What matters is that we are strong and mobile enough for the things that our lives demand of us – we should be ‘Fit for Purpose’.
One simple way to be ‘Fit for Purpose’ is to consistently fit physical tasks, like manual work at home or in the garden, into our usual days and weeks. Another is to perform regular exercises that keep us strong, fit and mobile.
Healthy Weight = Healthy Joints
Obesity is a leading risk factor for osteoarthritis – this is largely due to the impact that overloaded fat cells have on the inflammatory state of our whole body.
Eating a balanced diet with plenty of nutritious vegetables is key. This diet should be very low in processed, sugary, fatty, energy-dense foods. Portion size is vital here too – it is possible to have too much of a good thing.
No single food holds the answer to preventing osteoarthritis. While some ingredients like turmeric do offer anti-inflammatory benefits, no single ingredient holds the key. What matters is a balanced, varied diet and not overeating – have a look at the ‘Food Pyramid Information Leaflet’ on the HSE website.
Exercise
Another powerful anti-inflammatory at our disposal is exercise. It has whole-body anti-inflammatory effects. I have discussed this before (search “The Influence of Exercise on Inflammation in the Body” on the Kilkenny Observer’s website).
Consistency is key here. Regularly meeting the minimum target of 150mins per week is great – but remember that every little bit counts. If you fall off the wagon for a few months or years, know that in the long run this is not a problem, so long as you get back to it when we can. Any exercise counts – so give preference to the ones you enjoy!
Metabolic Health
Metabolic diseases like Diabetes increase the risk of osteoarthritis. These types of diseases have an impact on tissue health and circulation. Our metabolic health is also linked to inflammation in the body.
Maintaining a healthy lifestyle is key in managing any metabolic condition. Doing so under the guidance of a healthcare professional is vital. Remember, we all have a metabolism, so maintaining a healthy lifestyle will keep it in check and operating as it is supposed to.
Smart Injury Management
Finally, joint injury and joint surgery put us at risk of osteoarthritis. While we can’t undo an injury, giving it the time and space to recover and easing back into regular movement and activity is important. Sometimes some help and guidance are needed in this process – a registered healthcare professional can help.
All in all, taking care of our general health holds the key. What we do consistently will have the greatest impact on our general health.
Exercise, eat well, sleep well and do activities that you enjoy with people you get on with. Fitting these things into our days and weeks will cut osteoarthritis rates. Not only that, but our whole selves – body and mind – will be better off.
