Arthritis pain and stiffness set in when the cartilage — the rubbery cushion in the joints that absorbs shock for the bones and allows them to glide smoothly when we move — wears away. When there isn’t enough cartilage left in the joint to protect the bones from damaging each other, we feel it.
And while over 46 million Americans are living with arthritis, about 61 percent of them, or 28 million, are women. Why are women more commonly affected by arthritis? One reason may be the physical differences between the sexes — for example, women have less knee cartilage than men. It's no wonder that according to a recent report, knee replacement surgeries more than tripled in women between ages 45 and 64 over the past decade.
What is arthritis?
A lot of information about arthritis has been published over the years. It can be hard to distinguish fact from fiction. Arthritis isn’t a single disease. The term “arthritis” is used to refer to joint inflammation or joint disease. There are 100 different types of arthritis, all with different manifestations and symptoms.
You have a choice to use natural remedies to prevent pain and do not have to rely medicine at first instinct when pain strikes.
1. Eat Fish
Certain fish are rich in omega-3 fatty acids, a healthy polyunsaturated fat. Not only do Omega-3s have a number of health benefits, they can reduce inflammation in the body and helps to reduce stress.
A study in Annals of the Rheumatic Diseases found that women who eat fish regularly may be at lower risk for rheumatoid arthritis. The United States Department of Agriculture (USDA) recommends eating fish high in omega-3s — like salmon, trout, mackerel, and sardines — twice a week. Fish caught in the wild is usually recommended over farmed fish.
2. Control your weight
Your knees have to support your body weight. Being overweight or obese can take a real toll on them. If you’re just 10 pounds overweight, the force on your knee as you take each step increases by 30 to 60 pounds, according to Johns Hopkins.
Overweight women are almost four times more likely to get knee osteoarthritis than women of a healthy weight. Diet and exercise can help bring your weight into a healthier range.
3. Exercise
When pain strikes, it’s human nature to avoid doing things that aggravate it. That’s certainly the case for people with arthritis, many of whom tend to avoid exercise when a hip, knee, ankle or other joint hurts. Although that strategy seems to make sense, it may harm more than help.
Exercise not only takes the stress of excess weight off your joints, but also strengthens the muscles around the joints. This stabilizes them and can protect them from added wear and tear. To maximize the benefits of your exercise program, alternate aerobic activities such as walking or swimming with strengthening exercises. You can also add in some stretching to maintain your flexibility and range of motion.
4. Avoid injury
Over time, your joints can start to wear out. But when you injure your joints — for example, while playing sports or due to an accident — you can damage the cartilage and cause it to wear out more quickly. To avoid injury, always use the proper safety equipment while playing sports, and learn the correct exercise techniques. You can also check out these FDA certified pain relief product that you can use after exercise.
5. Protect your joints
Using the right techniques when sitting, working, and lifting can help protect joints from everyday strains. For example, lift with your knees and hips — not your back — when picking up objects. Carry items close to your body so you don’t put too much strain on your wrists. If you have to sit for long periods of time at work, make sure that your back, legs, and arms are well supported. Check out our FDA certified pain relief products that you can use while sitting at your desk.
Tags: #kneepain, #anklepain, #jointspain, #treadmilldesks, #exercise, #healthyeating, #stayactive, #omegafish, #backpains
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