Osteoarthritis, also known as degenerative joint disease, is a common condition that can cause pain, stiffness, and swelling in the joints.

It is estimated that 27 million Americans suffer from this condition, and it is the most common form of arthritis affecting people over 40 years old. While there is no cure for osteoarthritis, there are steps you can take to decrease your risk of developing it.

1. Maintain a Healthy Weight

One of the most important steps you can take to prevent osteoarthritis is to maintain a healthy weight. Excess weight places additional stress on your joints, particularly your knees and hips.

This added stress can lead to the breakdown of joint cartilage, which is a hallmark of osteoarthritis. Losing just 10% of your body weight can significantly decrease your risk of developing osteoarthritis.

2. Exercise Regularly

Regular exercise is another key to preventing osteoarthritis. Exercise helps to keep your joints flexible, strengthens the muscles surrounding your joints, and improves circulation.

Strength training, in particular, can help to protect your joints from wear and tear and is especially important for maintaining good posture and balance. Aim for at least 30 minutes of exercise most days of the week.

3. Avoid Repetitive Joint Stress

Avoiding repetitive joint stress is another important step in preventing osteoarthritis. Repetitive stress, such as that caused by typing on a computer keyboard or performing the same motion over and over again, can cause wear and tear on your joints.

If your job requires repetitive motion, take frequent breaks and stretch your muscles to help prevent injury.

4. Use Proper Body Mechanics

Using proper body mechanics is important for preventing osteoarthritis as well. For example, when lifting heavy objects, always bend at the knees and use your leg muscles to lift the load rather than straining your back.

Using proper posture when sitting or standing can also help to prevent osteoarthritis and other joint problems.

5. Eat a Healthy Diet

Eating a healthy diet rich in vitamins, minerals, and other nutrients can help to prevent osteoarthritis. Focus on whole, unprocessed foods, such as fruits, vegetables, lean proteins, and whole grains.

Avoid processed foods, sugary foods, and foods high in saturated fats.

6. Get Enough Sleep

Getting enough sleep is important for preventing osteoarthritis as well. Lack of sleep can cause fatigue, which can lead to poor posture and body mechanics. It can also increase your stress levels, which can contribute to joint problems.

7. Wear Proper Footwear

Wearing proper footwear is important for preventing osteoarthritis, particularly in the knees and hips. Shoes with good arch support and cushioning can help to absorb shock and reduce stress on your joints. Avoid high heels and shoes with narrow toes.

8. Avoid Injury

Avoiding injury is another important step in preventing osteoarthritis. Protect your joints by wearing appropriate safety gear, such as helmets, pads, and braces. Avoid activities that put excessive stress on your joints, such as contact sports.

9. Listen to Your Body

Listening to your body is important for preventing osteoarthritis as well. If you experience pain or discomfort in your joints, take a break and rest. Pushing through pain can exacerbate joint problems and lead to further damage.

10. Seek Treatment for Joint Problems

If you experience joint problems, seek treatment promptly. Early intervention can help to prevent further damage and reduce your risk of developing osteoarthritis. Treatment options may include physical therapy, medication, and surgery in severe cases.

Conclusion

While osteoarthritis is a common condition that affects millions of Americans, there are steps you can take to decrease your risk of developing it.

Maintaining a healthy weight, exercising regularly, avoiding repetitive joint stress, using proper body mechanics, eating a healthy diet, getting enough sleep, wearing proper footwear, avoiding injury, listening to your body, and seeking treatment for joint problems can all help to prevent osteoarthritis and other joint problems.