Osteoarthritis (OA) is the most common form of arthritis. It is also known as the ‘wear and tear’ kind of arthritis. The wearing away of the cartilage or the cushion around the joint causes the bones to rub against each other. This makes the joints stiff, painful and difficult to move.
OA generally affects the weight-bearing joints of the knees, hips and spine but can also show up in other joints also. It generally starts with a joint pain but worsens with progressive stiffness.
The risk of OA is determined by several factors, including:
- Joint overuse
- Other diseases like rheumatoid arthritis, diabetes, underactive thyroid
- Bone deformities
Prevention is better than cure. The saying is as apt as it can be for OA, as a little care and prevention can reduce pain and help you enjoy a normal life.
Here are a few self-care guidelines to prevent osteoarthritis and its advancement.
- Maintain your ideal body weight
According to a study, the chances of developing OA in obese women are nearly four times higher than non-obese women. While obese men are at five times greater risk.
Maintaining an ideal weight is the best thing you can do to prevent and manage osteoarthritis, as it reduces the stress on your joints.
- Stay active
Exercise is the best way to keep your muscles and bones healthy. It is recommended that you engage yourself in 30 minutes of moderate exercise, 5 days a week.
Swimming, yoga and walking are some low impact options that get your heart rate up without straining your joints.
- Avoid joint injuries
A joint injury makes that particular joint vulnerable to osteoarthritis. One must take care and avoid injuries.
- Limit repetitive motion
While it’s important to be active, people who do the same motions over and over—whether it’s at work or during their favorite sport—are at increased risk of developing osteoarthritis.
- Fight it with appropriate food
Certain nutrients and herbs might reduce the risk of the disease. They include:
- Omega-3 fatty acids
Supplement your diet with walnut, soybean, flaxseed, fish oil and olive oil. They are a rich source of healthy omega-3 fatty acids, which reduces joint inflammation.
- Vitamin C
Add the punch of vitamin C in your food by eating vegetables like broccoli, green peppers, tomatoes and fruits such as strawberries, muskmelon.
- Vitamin D
Protect your bones and joints by including fatty fish such as salmon, mackerel, tuna, sardines, vitamin D-fortified milk and cereal, and eggs.
- Spice it up
- Curcuma (Haldi) common spice helps relieve pain and inflammation caused by osteoarthritis
- Boswellia (Sallaki guggul) contains compounds that inhibit the enzymes that cause joints to degenerate.
- Ginger (Shunthi) is known to reduce muscle pain and reduce joint inflammation.
Relief is readily available
Relief is not far away. You can go for hot soaks and warm wax application to relieve pain. Consult your doctor for appropriate exercises to ease the pain.
The phyto-nutraceutical combinations are the best way to support your joint health. Charak’s Ostolief Nutra is available in the market to help you manage osteoarthritis effectively and is free from side effects.
It works to:
- retard degenerative process
- improve functional status of joints
- relieve joint pain & muscle stiffness
- delay progression of the disease
There are some factors (leading to osteoarthritis), which are beyond our control. But with proper changes in your diet and lifestyle, and supporting your joint with ideal herbal supplement can keep osteoarthritis away.