6 Tips To Prevent Osteoarthritis From The Age Of 35

Osteoarthritis is a word commonly related to physical exhaustion. We usually assume that it is a condition typical of older adults as a result of the passage of time. However, did you know that osteoarthritis is a disorder related to joint wear and tear and that there are various causes that lead to its appearance even before the age of 35?

Here we will tell you about it so that you know a little more about this condition and how to detect it in time. Also, like most diseases, this one can also be prevented if you take these simple recommendations into account.

What is osteoarthritis?

Osteoarthritis, according to the Osteoarthritis Foundation International (OAFI), “is a degenerative joint disease that affects both the cartilage and the bone and soft tissues of the joint. ” It is not only the injury of a part of the body, but it involves a set of interdependent parts that we must take care of: bones, cartilage and tissues.

The goal of articular cartilage is simple: to make the bones slide against each other to allow movement. However, as the articular cartilage wears out, it exposes the surface of the bone, which when rubbing against other bones causes a lot of pain.

• It tends to affect the most used joints, such as the hands and spine, and those that support weight, such as the hips and knees.
• The most common risk groups are the elderly, athletes and people who perform heavy jobs that require a lot of overload or stress on the joints.
  

What are the symptoms?

Among the most common symptoms of osteoarthritis are:

• Joint pain and stiffness
• Prominent swelling at the joint level
• Cracking or grinding with movement of the joint
• Decreased joint function

What are your causes?

Although it is true that there are many reasons for the appearance of this condition, among the most common are:

• Sedentary lifestyle
• Excess physical activity
• Mechanical alterations of the body
• Trauma and microtrauma
• Weakening of the cartilage as a result of a poor diet.

Although it has a genetic component, the most common causes are usually related to lifestyle habits. Obesity is the main cause, so it is necessary to take care of diet from an early age. Obese children are prone to osteoarthritis at some point in their lives.

Although it seems ironic, exercise can also cause osteoarthritis. Of course, only if it is very intense and if it is done in excess. Athletes such as boxers, footballers or those who practice weightlifting tend to develop osteoarthritis over time.

How is it diagnosed?

The diagnosis of osteoarthritis is generally obtained from a visit to a specialist (rheumatologists, physiotherapists and orthopedists). Detection of osteoarthritis is generally based on the symptoms previously described and the results of the physical examination.

In addition to this, the specialist resorts to tests such as X-rays and others in order to measure the level of the disease and rule out other conditions of the joints. According to this study by the Dr. Guigou Health Center of Tenerife, after knowing the degree of complication of the disease, the doctor will indicate the appropriate treatment taking into account the physiological characteristics of the patient. In the most severe cases, surgical intervention may be an option to relieve symptoms.

6 tips to prevent osteoarthritis from the age of 35

Like many diseases, osteoarthritis can also be prevented, since it is not strictly conditioned by genetic factors, although in some cases they can influence. It is the lifestyle habits that have the greatest weight in the onset of the disease.

Its prevention is relatively simple, as it consists of:

1. Be informed about the disease

This is not important only for those who suffer from it but it is very valuable for anyone. It is essential if they are in the most common risk groups: women, athletes and people who suffer from obesity.

Knowing everything about the disease will help you take the necessary precautions to avoid injury and illness later on. In addition, if any of your relatives is diagnosed, it will be very useful to face the disease.

2. Do moderate physical activity

Physical activity allows the strengthening of muscles and joints. However, we must be careful not to overdo it, as stated in this study by the Hospital de Navarra.

In the case of being an athlete, it is very important to carry out physical activity under the supervision of a coach and to go to the doctor periodically so that he can check the condition of the joints. If you are just starting with your sports routine, it is also very important to have the supervision of a professional.

In addition, you must complement physical activity with information on how the exercises are performed. This will help you better master each movement without overloading your muscles, bones, and tendons.

3. Maintain a balanced diet to prevent obesity

Weight loss in obese people relieves joint overload and, therefore, slows the onset of osteoarthritis. Having a balanced diet will allow the person to maintain the appropriate weight for their age and height.

Eat a diet rich in nutrients, vitamins and minerals. Cut back on excess saturated fat, carbohydrates, and sugars. It will not only help you avoid osteoarthritis, but also cardiovascular diseases.

4. Maintain a diet rich in supplements that nourish the cartilage

Consuming supplements such as hydrolyzed collagen, chondroitin sulfate, glucosamine, and hyaluronic acid is ideal for nourishing cartilage. A diet rich in these supplements or their intake in capsule form is recommended.

Some supplements, like glucosamine, are already produced by our bodies and are found around the joints. However, as one ages, the level of this supplement drops and the joint weakens. That is why it is important to consume it frequently.

5. Avoid heavy loads and repetitive joint movements

Putting great stress on the joints will cause them to weaken. In case of lifting heavy loads it should be done with caution and infrequently. Similarly, repetitive movements of the joints could wear them down and this would increase the chances of suffering from osteoarthritis.

• If you are injured and perform demanding activities or jobs, take frequent breaks.
• It also protects your joints with the help of implements such as elbow and knee pads to avoid complications.

6. Wear suitable footwear

The shoes that give stability when walking and cushion the footsteps correctly are the most indicated to prevent the disease. Wearing excessively high heels is not recommended.

Although you can wear high heels on special occasions, it is advisable not to wear them daily. This will only cause your body instability with each step. Your chances of suffering a fall increase and, in addition, the shoe does not properly absorb the impact between the ground and your foot. Therefore, it could increase the risk of injury.

Follow these simple tips to lower your chances of suffering from osteoarthritis. Don’t overload your joints and take care of them. If you feel pain in your knees, hips or hands, remember to visit your doctor as soon as possible to tell you what may be happening. Don’t wait for it to be too late.