Osteoarthritis (OA) is one of the most common types of arthritis. OA is a condition where the cartilage that protects your joints begins to break down. This causes the surfaces of your bones and joints to rub together, irritating the surrounding tissue and causing chronic inflammation.
Anyone can experience osteoarthritis. However, more women than men develop OA at a younger age. According to the Arthritis Foundation, one in five U.S. adults has OA and 24 million of them are women. The reasons for this aren’t well understood. Several factors can increase your risk of developing OA including excess weight, trauma, injury, joint overuse, and genetics.
That said, to help you reduce your risk of developing OA in your late 40s and early 50s, here are a few ways you can improve your lifestyle and keep OA at bay.
Know your family’s medical history
While no gene has yet been identified as the cause of osteoarthritis, OA has been known to run in families. You’re more likely to develop OA if your siblings or parents have or had OA. It’s good to know your family’s medical history so both you and your primary care physician know what to be on the lookout for as you age.
For instance, if you know that you have a family history of OA and begin to experience a loss of flexibility, stiffness, and swelling around your joints, you may be able to more easily identify the cause as OA. Your PCP can then refer you to an occupational therapist who can help you discover ways to do everyday tasks without harming your joints.
Exercise regularly
Regular exercise is not only a great way to help keep extra weight off your joints, but it’s also a great way to keep your joints flexible. Low-impact exercises like swimming, cycling, and rowing are ideal because they don’t put a lot of pressure on your joints the way walking and running do. Experts recommend getting approximately 30 minutes of moderate physical activity a day or one hour of moderate physical activity three times a week.
Treat injuries sooner rather than later
It’s no secret healthcare is expensive. Medical expenses account for about 62% of all personal bankruptcies. But if you’ve suffered an injury to one of your joints, it may be a for the best to have a medical professional take a look since joints that have been injured in the past are more likely to develop OA as you age. Some mild sprains will heal after seven to 10 days, but if you experience swelling that doesn’t go down or you’re experiencing a lot of pain, talk to your doctor.
Know when to take a break
It’s true that exercise is great for you, but it’s important not to overdo it. This is especially true if you’re trying to lose weight. Many people overexert themselves or try to exercise harder and faster so they can see results sooner. But overworking your body can do more harm than good and not just to your joints. Overuse injuries are real and they’re not fun. Be kind and patient with yourself.
