Osteoarthritis (OA) is one of the most common causes of joint pain and is the leading form of arthritis in the knee. OA occurs when cartilage, a protein that cushions joints, wears away. This leads to bones grinding against one another, causing pain, swelling, and decreased range of motion.
What Causes Osteoarthritis?
- Age: The number one cause of OA. As we age, our bodies begin to feel the wear of our movements, and joint pain ensues. After age 55, women are more affected by osteoarthritis.
- Being Overweight: Extra pounds add pressure to joints from the hip down, particularly increasing the incidence of arthritis in the knee.
- Genetics: May cause OA to affect you at a younger age or more severely.
- Injuries: Joint injuries and surgeries can cause or exacerbate osteoarthritis.
- Constant Wear and Tear: Activities such as sports, certain jobs, or hobbies like knitting can lead to OA.
- Secondary Conditions: OA can be a symptom of other diseases, such as gout or blood disorders.
Symptoms of Osteoarthritis
- Joint Pain: Especially in the knees, hips, lower back, and hands.
- Pain and Stiffness Cycle: Joint pain from use, comfort from rest, followed by stiffness.
- Morning Stiffness: Difficulty moving after rest and trouble sleeping due to joint pain.
- Limited Range of Motion: Can be improved with therapy or practice.
- Joint Noise: Called crepitation, when moving the joint.
- Swelling and Bone Spurs: Growths on fingers that usually cause no pain.
- Stiff Muscles
Some may experience osteoarthritis symptoms intermittently or not at all.
Reduce Joint Pain Caused by Osteoarthritis
While aging is inevitable, you can take steps to manage and reduce the effects of OA naturally. These three steps to naturally ease joint pain caused by osteoarthritis have overlapping benefits:
- Eat Healthfully
- Exercise Regularly
- Incorporate Mindfulness into Daily Life
1. Eat Healthfully:
- Maintaining a healthy weight reduces joint stress. Even if you already have OA, losing weight can slow joint deterioration and ease pain.
- Consuming a balanced diet rich in fruits, vegetables, and lean meats increases the intake of anti-inflammatory foods.
- Supplements such as glucosamine may support joint health.
2. Exercise Regularly:
- Exercise strengthens muscles, supporting your bones, joints, and movements.
- Gentle exercises like swimming can reduce joint pain and stiffness.
3. Incorporate Mindfulness:
- Adjust activities that are hard on affected joints.
- Use walking aids such as canes, braces, or shoe inserts.
- Integrate therapy exercises into your daily routine (e.g., while watching TV).
Additional Tips for Pain Management
- Medication Alternatives: While acetaminophen is often recommended, it can be hard on your liver. If you have stomach troubles from pain relievers like aspirin, try yogurt and other dietary supplements to counteract them.
- Natural Supplements: Look for ways to support your body with natural supplements before increasing pain medications, which can lose effectiveness over time.
