| Tips for Managing Osteoarthritis |
| Osteoarthritis is one of the most common causes of disability in adults. By age 40, most people will have some level of osteoarthritis in their weight-bearing joints (knees, hips, feet, back) but they may not realise this as they get older. Some lifestyle changes can help lower the risk for Osteoarthritis. |
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| Eat healthy |
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Eat more • Foods that contain sulphur, such as garlic and onion, and eggs. Sulphur is needed for the repair and rebuilding of bone, cartilage and connective tissue, and aids in the absorption of calcium.
• Vegetables of every colour, specially green leafy ones, and non-acidic fresh fruit
• Whole grains (except wheat) such as spelt, kamut, millet and brown rice.
• Omega 3-rich oily fish, such as mackerel, herring, sardine, pilchard (avoid the tomato sauce in the tins of fish)
• Apple cider vinegar, which is known to benefit people with arthritis |
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Cut down on • Milk and other dairy produce
• Red meat • Table salt
• Fried foods
• Saturated fat from animals |
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| Exercise |
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Regular exercise such as walking, swimming or Tai Chi helps strengthen the bones and the muscles around joints, improves flexibility, and maintains a good range of motion. |
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It also helps maintain weight to reduce pressure on the joints. |
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People who exercise regularly despite their arthritis will typically have less pain and better function than those who are inactive. They also feel better about themselves and are better able to cope with problems. |
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Make sure you choose activities that do not stress your arthritic joints. |
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Avoid high-impact exercises such as running or jogging especially on paved roads, stairclimbing and heavy weightlifting. |
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There are three types of exercise you can do |
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Stretching exercises are the simplest and easiest. They consist of stretching and holding different joint and muscle groups for 10 - 30 seconds each. Stretching improves joint mobility and flexibility, and daily stretching is the basis for any exercise programme. |
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Strength exercises involve working the muscle against resistance. This can be with or without weights. Resistance training strengthens the muscle and increases the amount of activity you can do pain-free. |
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Conditioning exercises, also called aerobic exercise, improve cardiovascular fitness. It makes your heart and blood vessels healthier, prevents disability, and improves mood and well-being. Good conditioning exercises for people with arthritis include low-impact activities like walking, swimming, bicycling, or using an elliptical machine. Any of these will get your heart pumping. |
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| Important: Consult your doctor before starting any exercise programme. Start slow, with a low-impact conditioning exercise, and gradually intensify your programme as you become more fit. Make sure to have fun. Don’t be too hard on yourself. Make exercise part of your daily routine so that it becomes a lifelong habit. |
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| More tips for joint health: |
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Lose weight to help relieve pressure and pain in weight-bearing joints, such as the knees and hips. |
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Use cushioned shoes, shoe inserts and knee braces to help distribute your weight and reduce stress on the knee joints. Use a walking stick to help take the pressure off as well. |
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Painkillers such as paracetamol or a combination of paracetamol and codeine can relieve arthritic pain. A group of analgesics known as NSAIDs can relieve both pain and inflammation caused by OA. Natural supplements such as Nature’s Way Glucosamine Plus and Nature’s Way Glucosamine Max may also help build and maintain strong and healthy joints. |
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| Click here to read more about Joint & Bone Health. |
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Naturally-sourced, science-based care from Nature's Way
Nature’s Way Glucosamine Plus and Glucosamine Max promote stronger, healthier and more flexible joints, help reduce the risks for osteoarthritis and osteoporosis – and give you greater freedom to move!
Find out more about Nature’s Way products for joint & bone health here. |
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