Stay Healthy, Visit Your Local Health Care Clinic

Posted on: 16 July 2021

Osteoarthritis is a condition that causes joint damage by wearing out the tissue that protects the ends of the bones and joints. The condition causes chronic pain, swelling and mobility issues. As women age, they become more predisposed to this condition. According to research, 57.3% of women over the age of 65 have osteoarthritis. Therefore, as women age, they should take measures to reduce the risk of joint damage. Below are some tips for preventing osteoarthritis in older women.

Watch your weight

Being overweight can increase your risk of osteoarthritis. When one is overweight, the extra weight puts pressure and excess load on the joints and speeds up the destruction of the cartilages. Individuals who are overweight and consume highly processed foods may also be at risk of getting osteoarthritis. Processed foods release inflammatory proteins that inflame and harm the joints. 

Maintaining a healthy weight and eating healthy, anti-inflammatory foods can reduce the risk of osteoarthritis. Weight loss eases the pressure on the joints and reduces wear and tear. Healthy foods reduce the risk of inflammation by lowering the level of inflammatory proteins in the body. Monitor your body mass index to ensure you remain on the healthy side of the scale. 

Exercise correctly

Exercise helps maintain a healthy weight and builds muscles and joints. However, when done incorrectly, it can increase the risk of joint damage. For example, high-impact exercises such as running and jumping increase the risk of knee injury and joint inflammation. Physical tasks such as lifting heavy objects and carrying heavy purses can also stress the joints and cause cartilage damage.

Engage in low- or medium-impact exercises to strengthen your bones and maintain a healthy weight. These include low-impact aerobics, cycling, swimming, dancing and walking. Yoga stretches and poses can also improve joint flexibility and function and lower the overall risk of osteoarthritis.

Monitor bone health

Poor bone health increases the risk of osteoarthritis. If your bones and joints aren't strong, they will be more likely to wear and damage as you age. Therefore, you can lower the risk of osteoarthritis by watching your bone health. Besides working out, eat calcium and vitamin D-rich foods to promote bone health. If your calcium and vitamin D levels are low, you can incorporate supplements into your diet.

Look out for osteoarthritis symptoms

Osteoarthritis progresses gradually with age and lifestyle. You may experience mild pain, swelling, tenderness or stiffness at the start. However, with time, the symptoms become more pronounced and unbearable. If you look out for the initial signs, you can slow down osteoarthritis progression. Although the condition isn't curable, you can prevent it from getting worse over time by seeking proper treatment and practising a healthy lifestyle.

Osteoarthritis is one of the most common conditions in older women. Get regular check-ups to monitor bone and joint health. To learn more about women's health, contact a clinic.