Lifestyle Tweeks for Osteoarthritis

 

One of the delights of getting older is the emergence of various aches and pains in our joints. One of the most common causes of chronic joint pain is osteoarthritis (OA). OA is a progressive condition in which the cushioning material that keeps the ends of our joints from rubbing together gradually wears away. Presently there is no way to reverse the condition.

Medical treatment for OA runs the gamut from prescription drugs to relieve the pain, to steroid injections into the joints to reduce inflammation to, in extreme cases, the replacement of the joint with an artificial one. Knee and hip joint replacements are the most common orthopedic surgical procedures, with over a million performed annually in the US, and this is expected to grow over 600% to 3.5 million a year by 2030.

Artificial hip and knee recipients generally express satisfaction with the results and regain mobility despite advanced OA. In very advanced cases, they may be the only practical alternative for treatment.

If there is any good news to be had for OA sufferers, it is that there are lifestyle changes and non-drug treatments that can help ease the symptoms and slow the progression of the condition. Here is what orthopedic experts advise.

1. Improve the quality of your sleep.
That may sound surprising but clinical evidence suggests that reducing stress and getting a better night's sleep may help. "Sleep is crucial to pain perception," explains Heidi Prather, DO, at the Hospital for Special Surgery in NYC. Insufficient sleep time or poor quality sleep can reduce the level of neurotransmitters in your brain - chemicals like serotonin that can help lessen your perception of pain. Stressful days can lead to sleepless nights.

2. Lose weight.
If you are overweight, losing as little as 5 to 10 pounds can make a positive difference to join pain and mobility. A 2021 study published in the International Journal of Obesity found that losing 7.5% of body weight significantly reduced the frequency of knee and hip replacement surgeries compared with those who did not lose weight.

3. Move toward a more plant-based diet.
A 2018 study found that people who followed a plant-based eating style for eight weeks reported significantly less joint pain even if they did not lose weight. A whole food, nutrient dense diet helps reduce the inflammation that contributes to pain.

4. Keep exercising - in the right ways.
What is most helpful in dealing with OA is a combination of aerobics, strength training and flexibility exercises. "Exercise not only strengthens the surrounding muscles, taking pressure off the joints, but improves overall joint function and mental well being, which can make coping with pain easier," according to Timothy Gibson, MD, medical director of the MemorialCare Joint Replacement Center in Fountain Valley, CA. It is important, however, to tailor your exercise routine to your OA status and fitness level, so working with your doctor or a physical therapist can be best.

I just got my own "advanced OA" diagnosis two months ago, so I will be trying these suggestions to see if they make a positive difference for me.