While this form of arthritis can get in the way of daily tasks and activities, it can have other negative effects: A 2019 study published in the journal Osteoarthritis and Cartilage found that osteoarthritis of the knee and hip was associated with an increased risk of dying from heart attack Illness.
“OA can lead to increased sedentary behavior and, as a result, increase a person’s risk of other chronic problems such as obesity, diabetes, high blood pressure or heart disease due to decreased activity,” says Eric K. Holder, assistant professor of clinical orthopedics and rehabilitation at the Yale School of Medicine in New Haven, Conn. OA can also increase inflammation in the body, itself linked to heart disease. And a 2020 study published in the Journal of the American Geriatrics Society found that the condition can lead to social isolation, which can also be harmful to your health.
Good news: While many of the medications used to relieve pain aren’t recommended for regular use by older adults, a number of lifestyle and other non-drug treatments can help relieve symptoms — and prevent OA from progressing , says Heidi Prather, a physiatrist at the Hospital for Special Surgery in New York. Here’s what experts advise.
Stress reduction and a better night’s sleep don’t seem like they help with OA. However, some evidence suggests that this may be the case. For example, a 2020 study published in the journal PLOS One found that people age 50 and older who got six or fewer hours of sleep a night were 20 percent more likely to be diagnosed with OA than those who got between seven and eight hours of sleep got. They were also about 30 percent more likely to experience significant joint pain.
“Sleep is critical to pain perception,” says Prather. Inadequate snooze time can reduce levels of neurotransmitters — feel-good chemicals in the brain that can help reduce pain, she explains. Stress, in turn, can make sleep worse, thereby changing the way we perceive pain.
To address both issues, you can try a mindfulness technique like meditation. For example, a small study published in the journal Alternative and Complementary Therapies found that women with osteoarthritis of the knee who meditated for 15 to 20 minutes twice a day for eight weeks reported significant improvements in pain and quality of life, as well as better knee function.
Dealing with mental health issues like depression and anxiety is also important. A 2019 study published in the journal Pain found that people who reported symptoms of anxiety were 70 percent more likely to report knee pain over the next year. “There could be a connection between these emotions and inflammation,” says Prather. Talk to your doctor about therapies that may help.
If you are overweight, losing as little as 5 to 10 pounds can help with pain and mobility. And a 2021 study published in the International Journal of Obesity found that overweight and obese people who’ve lost more than 7.5 percent of their body weight are less likely to need a knee replacement than those who haven’t lost or gained weight.
Weight loss can also reduce your risk of type 2 diabetes or, if you already have the condition, help you manage it. “We know that uncontrolled diabetes triggers inflammation that worsens osteoarthritis,” says Eliana Cardozo, an exercise medicine physician at Mount Sinai Hospital in New York.
Benefits of a plant-based diet
A 2018 study published in the journal Complementary Therapies in Medicine found that people who followed a plant-based diet for eight weeks reported a significant improvement in their musculoskeletal pain — even if they didn’t lose weight. “Eating a whole, nutrient-dense diet that’s low in processed products and sugar is key, as it helps reduce inflammation that contributes to pain,” says Holder.
A good option: a Mediterranean diet rich in produce, whole grains, seafood, beans and nuts. A high-sugar diet may negatively impact the gut microbiome, according to a study published in the journal PLOS One in 2021,” says Prather.
Train the right way
“In my opinion, exercise — including physical therapy — is the most important non-surgical treatment for osteoarthritis,” says orthopedic surgeon Timothy Gibson, medical director of the MemorialCare Joint Replacement Center at Orange Coast Medical Center in Fountain Valley, California. “Not only does it strengthen the surrounding muscles to take pressure off the joints, but it also improves overall function and provides a mental advantage that can make pain management easier.”
When it comes to exercise, a combination of aerobics, strength training, and flexibility exercises is most helpful for OA, says Elaine Husni, vice chair for rheumatic and immunological disorders at the Cleveland Clinic. But it’s important to match your workout to your fitness level. “If a patient has been sedentary, I start them with a water-based therapy, such as B. Pool aerobics,” she says. “And once they tolerate that, they switch to gentle, land-based therapy, like walking or cycling.”
Husni also recommends Tai Chi. A 2021 study published in the journal BMC Geriatrics found that older adults with knee OA who engaged in this gentle activity twice a week for 12 weeks performed much better on movements like standing on one leg than those who didn’t did. Another good option is chair yoga. “It’s especially good if you’ve been sedentary because it takes away the fear of falling and doesn’t require as much core balance,” says Husni.
If it hurts too much to move, ask your doctor if physical therapy might be warranted. A physical therapist can teach you how to strengthen the muscles around your joints with little or no pain, along with techniques to make daily activities easier, such as walking. B. climbing stairs and climbing stairs.
For OA flare-ups, you can apply an over-the-counter topical to a painful joint. These include nonsteroidal anti-inflammatory drugs like Voltaren and products with capsaicin like Zostrix.
For more relief, you may be able to use OTCs like ibuprofen (Motrin IB, generic) for short periods if you have well-controlled blood pressure and healthy liver and kidneys, Husni says. Ask your doctor. Otherwise, acetaminophen (Tylenol, generic) may be best.
There are also injections: steroids, hyaluronic acid, and platelet-rich plasma (PRP) — an experimental treatment that uses a patient’s own platelets.
Hyaluronic acid, similar to a substance in the joints, may work in some people, but guidelines from the American Academy of Orthopedic Surgeons do not recommend its routine use in OA. PRP has shown promise in younger people for tendon, muscle, and ligament injuries, but not for moderate to severe osteoarthritis, Husni says.
“For some people, a specific injection can relieve their pain for a while,” says Cardozo, who also advises an individual approach based on factors such as the degree of arthritis.
Copyright 2022, Consumer Reports Inc.
Consumer Reports is an independent, not-for-profit organization that works side-by-side with consumers to create a fairer, safer, and healthier world. CR does not endorse any product or service and does not accept advertising. Read more at ConsumerReports.org.
#Ways #relieve #joint #pain #caused #osteoarthritis
Leave a Comment