10 tips to help prevent osteoarthritis in later life

It’s hard to imagine joint pain before we experience it - but it does pay to think ahead. Osteoarthritis is common and affects 1 in 5 Australians over 45 and 1 in 3 over 75.1 You cannot cure osteoarthritis; however, you can help avoid osteoarthritis by taking care of yourself. Here are 10 tips for osteoarthritis prevention you can start today to help protect your joints before later life.

1. Know the signs – Potential signs and symptoms of osteoarthritis include joint pain, stiffness, clicking noises, swelling, weakness and reduced mobility. Seek support if you begin experiencing theses.
2. Healthy weight – Excess weight puts extra strain on your joints, especially weight-bearing ones like the knees and hips. Part of joint pain prevention lies in keeping your weight within a healthy range.
3. Regular exercise – Choose low-impact activities which support your muscles while being gentle on the joints. Try 30 minutes of swimming, walking and cycling most days.
4. Strengthen muscles – Strong muscles help stabilise your joints and reduce the risk of injury. Incorporate strength training exercises into your routine, using resistance bands, hand weights or your own body weight.
5. Maintain flexibility – Stretching helps improve joint flexibility and range of motion, which reduces stiffness and the risk of injury.
6. Protect your joints – Avoid activities that put repetitive stress on your joints, such as high-impact sports or activities. If you do these, use proper technique and protective gear.
7. Nutrition – Choose fruits, vegetables, wholegrains and lean proteins which give us essential nutrients for joint health. Omega-3 fatty acids found in fish and certain nuts have anti-inflammatory properties that may help protect against arthritis.2
8. Stay hydrated – Drinking an adequate amount of water helps lubricate your joints lubricated and helps them function smoothly.
9. Anti-inflammation – Reduce activities and foods associated with increased inflammation. These include smoking, excessive alcohol, refined carbohydrates, sugary drinks, processed meats and processed snack foods.
10. Manage stress – Chronic stress can also contribute to inflammation and exacerbate the experience of joint pain. Consider meditation, deep breathing exercises or investing time in your hobbies and relationships.

If you are living with joint pain, ask your Pharmacist for holistic pain management plan, including options such as braces, rubs and bands.