Tips for Delaying Joint Aging and Improving Arthritis

Help protect joint health and delay joint aging with the following daily routines.

Arthritis is a common chronic joint disease that can be miserable for many middle-aged and older people, affecting mobility and quality of life due to the pain and other complications it brings.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, the estimated prevalence of arthritis in people aged between 18 and 64 is 30 percent for men and 31 percent for women. Fifty-six percent of men 65 and older have the condition, while 69 percent of women do.
Arthritis may cause joint pain, swelling, and limited movement. The following are the common types:

  • Rheumatoid arthritis (RA): This autoimmune disease typically affects multiple joints in the hands and feet. The immune system attacks the joints, causing inflammation of the joint membrane and damage to the cartilage.
  • Osteoarthritis (OA): This is the most common form of arthritis that usually develops with age. It is caused by the degeneration and wear of articular cartilage, resulting in joint pain, stiffness, and movement limitation.
  • Ankylosing spondylitis (AS): This is a chronic inflammatory arthritis primarily affecting the joints in the spine and pelvic area. It may also cause spinal stiffness and discomfort.
  • Psoriatic arthritis (PsA): This type of arthritis is associated with psoriasis (a skin disease) that causes inflammation of the skin and joints. It can affect any joint and cause pain and swelling.
  • Gout: A disease caused by the formation of uric acid crystals in the joints. When the body cannot effectively eliminate uric acid, the latter can accumulate in the joints, causing acute attacks characterized by severe pain and swelling of the joints.
  • Juvenile idiopathic arthritis (JIA): This is a type of arthritis that occurs in children under 16 and can affect one or more joints, causing joint inflammation and dysfunction.

How Can I Delay Joint Aging?

Different types of arthritis may involve different symptoms and affected areas, requiring different treatments. However, you can help protect joint health and delay joint aging through the following daily routines.

  • Keep a habit of moderate exercise: Moderate exercise can help strengthen muscles, support joints, and improve joint maneuverability. Performing low-impact exercise, such as swimming, biking, or yoga, is recommended to help take the load off your joints.
  • Maintain a normal body weight: Being overweight or obese increases the burden on your joints, especially the knees and hips. Maintaining a healthy body weight can reduce this burden, reducing the risk of joint aging. Research published in Obesity Reviews suggests that because obese patients are at greater risk of developing osteoarthritis, they should be monitored for signs of the disease so that osteoarthritis can be diagnosed as early as possible. For all obese patients diagnosed with osteoarthritis, weight loss should be advocated as the first line of control, with the goal of rapid weight loss of approximately 10 percent in the initial stage.
  • Follow a balanced diet: Consuming anti-inflammatory foods such as fruits, vegetables, fish, and healthy oils can help reduce inflammation, which can help protect joint health.
  • Avoid overusing your joints: Performing repetitive movements for extended periods can damage your joints, and taking adequate or regular breaks can help reduce this risk.
  • Use knee and wrist braces: If needed, put on knee pads, wrist braces, or other supporting devices to provide additional support and protection and reduce the burden on joints.
  • Get regular checkups and treatment: Regular checkups, discovering problems early, and receiving appropriate treatment can help prevent joint problems from worsening.

What Nutrients Are Good for Joints?

Many nutrients in our daily diet can help improve joint health. The following nutrients are good for joints:

  • Glucosamine: This helps maintain healthy joint cartilage and may slow down the rate of joint degeneration.
  • Chondroitin: Chondroitin is used in conjunction with glucosamine to help protect joint cartilage and reduce joint inflammation and pain.
  • Omega-3 fatty acids: These have anti-inflammatory properties that may help reduce arthritis-related inflammation. Fish oil is a good source of omega-3 fatty acids. Research shows that omega-3 fatty acids are immunomodulatory and may attenuate and modulate autoimmune inflammatory responses. Omega-3 fatty acids may improve symptoms of rheumatoid arthritis, including reducing the number of swollen and tender joints.
  • Vitamin D: helps in the absorption and utilization of calcium, helping to maintain healthy bones and joints.
  • Vitamin C: helps form collagen, essential for maintaining cartilage and joint tissue.
  • Vitamin E: possesses antioxidant properties that help reduce the risk of joint tissue damage.
  • Manganese: helps with cartilage formation and joint health and is an essential mineral to form cartilage.
  • Zinc: helps synthesize collagen, essential for maintaining healthy joint tissue.
  • Antioxidants: Antioxidants include vitamins A, E, and C and selenium, which help reduce the risk of free radical damage to joint tissue.

How Can People With Joint Pain Improve Their Quality of Life?

In addition to moderate exercise and keeping an appropriate body weight, people with joint pain should maintain good posture and ensure adequate rest. In addition, consuming anti-inflammatory foods such as fresh fruits, vegetables, and nuts and foods rich in omega-3 fatty acids can also help reduce inflammation and relieve joint pain.

Moreover, patients can also apply hot and cold dressings to relieve pain and inflammation. Cold dressings are usually suitable for acute pain and swelling, while hot dressings can help relax muscles and reduce stiffness.

Choose high-performance knee pads, wrist braces, or other supporting devices to provide additional support and protection and help reduce the joint burden.

Important Notice: This article was originally published at by Cheng-Liang Teng where all credits are due.


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