Guest post by Pharmacist Montana Grenfell.
Did you know that approximately 1 in 11 Australians suffer from osteoarthritis? This roughly equates to 2.2 million people across the country.
Osteoarthritis is a common chronic condition – especially in those aged 65 and over – that affects joints of the body including bone, cartilage, ligaments and muscles. It can affect any joint, but most often occurs in the hands, knees, hips and spine.
Like any medical condition, the symptoms of osteoarthritis can vary from person to person, but the most common symptoms include stiffness, muscle aches and pains, joint instability, reduced range of movement and sounds within the joints. Currently, there is unfortunately no cure for osteoarthritis, however there are some things you can do every day to manage the symptoms and slow down the progression of the condition.
Stay active
There’s a common misconception that because those who suffer from osteoarthritis have weaker bones, they should avoid all physical exertion and movement. However, this isn’t the best approach to take. In fact, inactivity can actually worsen symptoms altogether. Whilst it is true that osteoarthritis sufferers should be very cautious when exercising, (and consult with their GP before trying anything new) it’s actually important to exercise regularly to maintain joint mobility and decrease pain and fatigue.
According to Arthritis Australia, if you suffer from arthritis, you should be aiming to do a mix of low impact activities for 30 minutes each day. These types of exercise are broken down into three different sections including muscle strengthening, fitness and flexibility, and include activities such as walking, rowing, exercising in water (such as hydrotherapy and swimming), gentle yoga and dancing. However, make sure you stop exercising immediately if you’re experiencing pain or what you believe to be an injury.
Know which foods to eat
If you’re suffering from osteoarthritis, it’s important that you maintain a healthy weight. This is because if you’re overweight, the extra body weight can increase the stress and pressure on many of your joints and make your symptoms worse.
Dietitians recommend that those suffering from osteoarthritis eat foods containing Omega-3 fats, as these can help to reduce inflammation in the joints. Some foods that contain Omega-3 fats include fish, walnuts and flaxseed oil. If you’re someone who doesn’t particularly enjoy eating fish, you can purchase a fish oil supplement from your local pharmacy as an alternative. A good option is Healthy Care’s Fish Oil Omega 3 supplement Capsules.
… And which foods to avoid
If you have osteoarthritis, you should opt to reduce your intake of saturated fats as much as possible. These fats primarily come from foods like fatty cuts of red meat, sugary cakes and full-fat dairy products. They contain higher levels of cholesterol that are often associated with cardiovascular issues, increased weight gain and most importantly, an increase in cartilage damage.
Sometimes you need a little extra help
It’s important you consult your GP or specialist regularly in order to monitor the progression of your osteoarthritis and make appropriate treatment modifications when needed.
Also, it can be really frustrating when you’re trying to do daily tasks like gardening and cleaning, but your osteoarthritis is causing you pain. An option to help temporarily relieve mild arthritic pain is APOHEALTH’s Osteo Relief Paracetamol. Speak to your healthcare professional as incorrect use could be harmful. If you’re taking prescription medications, it’s important that you consult your doctor before taking anything new.
Ultimately, the more you can learn about your osteoarthritis, the more active role you can play in the management of it. Ensuring you maintain a healthy weight, exercising for 30 minutes a day (unless directed otherwise by a medical professional) and eating a balanced diet can all help to alleviate the pain associated with osteoarthritis, and improve quality of life.
