Joint pains are more frequent than usual. Feeling complications in the knees, or in other parts, such as the hands, arms and hips; They may be symptoms of osteoarthritis, a medical condition that can be prevented with exercise, diet, and weight regulation.
Osteoarthritis is a disease that gradually affects the joints, to the point of generating physical disability in some patients. It is a condition that does not distinguish by age, it can happen to anyone (especially women).
Nancy Carteron, a consultant rheumatologist, explained to Heathline that there are many types of osteoarthritis: “There are more than 100 different types of osteoarthritis. The three main types are osteoarthritis (OA), rheumatoid osteoarthritis (RA), and psoriatic osteoarthritis (PA). Each type develops differently; however, all are painful and can cause loss of function and deformity.”
The main reasons are activities that wear cartilage and an inadequate diet. These affect the mobility of people, preventing them from moving certain parts of the body easily, mainly the hands, knees, hips and spine. To prevent and reduce it, there are several ways that, together, benefit the most.
Exercise
When it comes to limbs and mobility, physical development is paramount. The Centers for Disease Control and Prevention maintain that you have to ‘be active’ so you don’t risk osteoarthritis. The main exercise they recommend is cycling, because it mobilizes and removes stiffness from the whole body; in addition to contributing to breathing. However, it is suggested not to abuse it, because it can be counterproductive.
Avoid carrying excessive weights, walking or cycling on uneven and dangerous paths, and not standing for long periods of time; are the recommendations of the Centers. “To maximize the benefits of your exercise program, alternate aerobic activities like walking or swimming with strengthening exercises. Also, add some strengthening to maintain your flexibility and range of motion,” Carteron says.
fish consumption
Carteron considers fish high in omega-3 fatty acids to be easy on the joints. In addition, they have other benefits, such as reducing body inflammation.
Salmon, trout, mackerel, and sardines are the best fish dishes to eat, preferably twice a week. On the other hand, these products contribute to muscle health due to the vitamin A and C they contain. It is also recommended to consume foods with collagen (such as red meat), because they are key to the recomposition of bones and skin; in addition to the vitality of the muscles and cartilage.
However, Carteron suggests not going overboard with red meat, because uric acid and purines to a greater extent can be negative. To replace them, you can consume fruits and vegetables rich in lycopene, such as: grapefruit, watermelon, strawberry and blueberries.
regulate weight
Johns Hopkins University explains that being overweight or obese are triggers for knee deterioration. Having 10 pounds more weight implies that the knees support a weight of 30 to 60 pounds.
Enrolling in a diet program to lose weight is the best way, which will be thankful for your legs later. They should not necessarily be special diets, but a low calorie one.
Medicines
The last option, recommended by the rheumatologist, is drug dependency. In pharmacies or by delegation from a medical entity, you can get gels, anti-inflammatories, creams, local infiltrations and drugs to reduce pain caused by osteoarthritis. Nevertheless, it is preferable to mix exercise with food, rather than resorting to medication.
