Hand edema, achy hips, and stiff knees? If you’re 50 or older, you could have osteoarthritis, a common “wear-and-tear” disease in which the cushion-like tissue between the bones dissolves over time, producing joint pain.
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In the United States, more than 32.5 million people have osteoarthritis, with the majority of them being older. While there is no cure or treatment, there are tried-and-true strategies to keep the sickness from progressing.
Here are methods for taking care of your joints after the age of 50.
- Continue physical activity
Putting more stress and strain on the body may appear counterintuitive, yet regular exercise is one of the most effective ways to treat osteoarthritis and preserve joint health.
Exercise, according to one explanation, strengthens the muscles around the joints, alleviating pressure on them. It has the potential to improve nutrition flow to the cartilage.
Because cartilage lacks a blood supply, it does not receive nutrition as the rest of our bodies do. To pump knee joint fluid into the cartilage, “repetitive motion” is required.
This fluid is high in sugar and other bio chemicals that cartilage need. As a result, low-impact repetition of exercise provides a knee-prevention benefit.
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There is no one-size-fits-all approach to selecting a fitness plan for people aged 50 and up. If you already have joint difficulties, however, low-impact activities such as biking, swimming, and strolling will be more comfortable than jogging. Yoga and tai chi are also excellent range-of-motion exercises. A health care practitioner can help you choose an activity — or several — that best suits your needs and relieves your symptoms.
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- Maintain a healthy weight
More weight puts more strain on the joints, especially weight-bearing joints like the knees and hips.
According to one study, losing one pound of body weight reduces knee stress by four pounds. Joint problems may also result from being underweight. People who are underweight typically do not have enough muscle growth, and the cartilage, particularly in the knees, is not intended to bear all of the compression and strain.
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- Enhance your diet
A healthy diet and weight loss go hand in hand. Hume’s emphasis is on portion control, avoiding unnecessary calories, and having “a nice balance of proteins.”
There are numerous supplements available to help with joint pain. Glucosamine and chondroitin are two of the most often utilized supplements, however research on their effectiveness is limited.
- Stay hydrated
When you are dehydrated, your body starts syphoning water from other sources, including the cartilage, which is mostly water (about 80%). Drawing water out of the cartilage, on the other hand, decreases its lubrication and can cause joint pain.
Drinking plenty of water also helps the body remove inflammatory toxins and protects other areas that work in tandem with the joints. Well-hydrated tendons, ligaments, and muscles are less likely to be injured.
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