The term “arthritis” describes the inflammation of joints that causes them to become swollen, damaged, stiff, and painful. There are over 200 different types of arthritis with common ones being rheumatoid arthritis, gout, ankylosing spondylitis, and the most common one being osteoarthritis.
In the UK it’s estimated that around eight million people have arthritis and that one in three people will suffer with arthritis at some point in their lives.
“Wear and tear”
The commonest type of arthritis, osteoarthritis, is caused by “wear and tear” of a joint. Any joint may be affected but most often it’s the knees, hips, and hands that are troubled since throughout a person’s life these joints perform a great deal of work. In this form of arthritis the protective cartilage is worn away over time so that bare bones rub together, which is why it is also known as “degenerative arthritis”. This causes the joints to become stiff, painful, and creaky.
Greater risk
The longer someone lives the greater the chance of their joints becoming worn out. Being overweight puts additional strain on the joints, especially the knees. This increases the risk of osteoarthritis developing and of it worsening if someone is already affected.
Overuse of a joint also makes it more susceptible to osteoarthritis. Athletes and those in occupations involving repetitive use of a particular joint, such as machine operating or cleaning for example, are at a greater risk of developing osteoarthritis later in life.
Healthy joints
The key to keeping joints in good working order is regular exercise and a healthy diet.
Regular exercise helps to keep the supporting muscles and ligaments strong. It’s important to always stretch before and after exercising and to warm-up and cool-down the muscles so they do not get injured. Walking and swimming are excellent examples of simple and effective joint strengthening and protecting exercises. Yoga helps to maintain joint function and is a very good way of relaxing.
Eating sensibly is vital to avoid becoming overweight and putting the joints under excessive pressure. Calcium is needed to keep the bones strong (around 700-1000mg a day from dairy products, small boned fish, fortified bread and cereals, for example) as is vitamin D and magnesium. These important vitamins and minerals are also available as supplements.
Cod liver oil is a very good source of vitamin D and is also rich in Omega-3 and
Omega-6 essential fatty acids. Omega-3 in particular has been shown in studies to reduce inflammation in arthritis and to slow the process of joint damage.
Through their antioxidant activity vitamins A, C, and E and the mineral selenium are believed to help prevent and treat the symptoms of osteoarthritis too.
One of the most popular and well-researched supplements is glucosamine. In the joint glucosamine is a major part of the protein that forms cartilage. It’s this cartilage that helps to protect the bony surfaces of joints from rubbing together and that is worn away in osteoarthritis. Another substance that acts as part of the joint’s shock absorber is chondroitin sulphate. Glucosamine and chondroitin taken together or separately can help reduce the pain of osteoarthritis and keep the joints strong.
Methyl Sulphonyl Methane (MSM) is also an important part of cartilage structure and can be taken in supplement form.
Positively active
Despite there not being a cure for osteoarthritis, being positive about overcoming pain, combined with appropriate treatments, enables many people with osteoarthritis to continue doing the activities they enjoy.
Painkillers and anti-inflammatory medicines are available as tablets, creams, or gels. Applying heat to an affected joint with a hot water bottle wrapped in a towel, or warm water from a shower head, or a heat pack helps relieve pain and swelling, as does applying cold with a bag of frozen vegetables wrapped in a towel or water from the shower.
There are many natural anti-inflammatory treatments believed to help keep the symptoms of osteoarthritis under control. Ginger and cod liver oil, taken as food or a supplement, and supplement extracts of the New Zealand green-lipped muscle or Devil’s claw from South Africa have all been used for many years.
Acupuncture, osteopathy, and chiropractic can all help relieve the pain and stiffness of osteoarthritis. Acupuncture in particular has been shown to be very effective in relieving knee and low back pain. Physiotherapy brings pain relief and provides suitable exercises that people with osteoarthritis can do at home.
Performing simple everyday tasks such as turning on a tap, removing the lid from a jar, even washing and dressing can all become a challenge. Special aids have been developed and are available to make these tasks easier. Opening childproof medicine bottles can be impossible and when this is the case the local pharmacist will be happy to put medicines into a more suitable container.
Making sure shoes are comfortable and using a walking stick often makes all the difference. Padded insoles can provide additional support for the feet and lower legs, whilst for the wrists, elbows, or knees elastic supports can be beneficial.
Contacts Arthritis Research Campaign
Tel 0870 850 5000
www.arc.org.uk
Arthritis Care
Helpline 0808 800 4050
www.arthritiscare.org.uk
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