Nearly one in five Australians are affected by arthritis, and it’s not just the elderly who suffer. Research shows that many arthritis sufferers are still in the prime of their life with two in three of working age. March 23rd to April 1st is National Arthritis Awareness Week, so Rescu. asked Nature’s Own Dietitian and Exercise Physiologist Kate Save to share her expert advice on how to prevent arthritis, and how to manage and alleviate the symptoms of this difficult condition.
Osteoarthritis is the most common form of arthritis in Australia. It accounts for more than half (55.9%) of all arthritis cases and affects more than 1.8 million people with prevalence higher amongst women than men (17.7% compared with 11.8%).
An active lifestyle and healthy weight is key to preventing the onset of osteoarthritis, as these support a strong musculoskeletal system. While age is considered the single biggest risk factor of osteoarthritis, we can minimise progression by promoting optimal movement patterns with correct exercise technique, particularly during high impact exercises such as running and resistance training. Joint stress imposed by a high body mass index (BMI) may also be associated with increased risk of knee and hip osteoarthritis.
While a cure for arthritis doesn’t currently exist, research has shown that early diagnosis and intervention can delay progression and greatly improve quality of life.
“It’s important to stay active to keep your joints supple and muscles strong. While you can manage pain with select medicines, your GP can also recommend a range of supplements which contain natural ingredients such as Glucosamine, Chondroitin and Omega-3,” Kate said.
“It’s equally important to control lethargy with adequate rest, and consume a well-balanced diet to improve overall nutrition and health.”
How to Prevent Arthritis and Manage Symptoms:
Nutritional Tips:
- Omega-3 is key: Foods rich in Omega-3 fats have been proven to help reduce inflammation. Good sources of Omega-3 include oily fish such as sardines, tuna and salmon, canola oil, ground linseed and walnuts. Additionally, consider taking a good quality fish oil supplement.
- A colourful, antioxidant rich diet: Fill your plate with a variety of colourful fruits and vegetables every day to enrich your diet with antioxidants. A healthy balanced diet will not only ensure you meet your daily nutritional requirements but also help maintain a healthy weight to reduce the impact of arthritis on joints.
- Supplements: A glucosamine and chondroitin supplement may be beneficial for temporarily reducing pain associated with osteoarthritis, increasing mobility and protecting against further cartilage breakdown. Glucosamine is one of the building blocks of cartilage naturally produced by the body. Chondroitin is also a natural substance found in the body which helps draw water and nutrients into the cartilage.
Excercise Tips:
The following five activities are particularly beneficial for helping to prevent the onset and management of the condition:
1. Tai Chi:
- Is a gentle type of exercise involving smooth, flowing movements to help improve the flow of life energy (traditionally known as “Qi”)
- Increases muscle strength in the lower body, and improves balance and posture
- Is suitable for most people to practice on a daily basis
2. Pilates:
- Strengthens and lengthens muscles through eccentric contractions
- Recommended 1-2 sessions per week for improved core stability to assist with balance, flexibility and overall strength
- Not suitable for all people, seek advice from an exercise physiologist or physiotherapists
3. Hydrotherapy and water based exercise:
- Popular amongst professional athletes who often look to hydrotherapy to help maintain strong blood flow around the body
- The warmth and buoyancy of the water helps to loosen joints and muscles, and alleviate weight from painful joints
- Water based exercise promotes freer movement than on land, and is suitable for people who can only do limited land-based training on a daily basis
4. Strength Training:
- Increases muscle strength to help support joints and builds bone strength to improve balance
- Seek professional exercise prescription from an exercise physiologist or physiotherapist for resistance band exercises or gym-based weights program
- Recommended 2-3 times per week for those who deemed suitable
5. Low impact cardio:
- Important for maintaining weight and the health of your heart and blood vessels
- Low impact exercises which increase your heart rate such as walking and bike riding are recommended for all people with osteoarthritis on a daily basis for 30-60 minutes
