Diet and exercise
help women cope with joint disease By Aubrey Jackson-Conner More than 16 million women suffer from osteoarthritis, one of the most common types of joint disease. Osteoarthritis is the degeneration and loss of cartilage in the joint. Cartilage acts as a cushion for joint surfaces, allowing for healthy movement and prevention of friction between the bones. As the cartilage breaks down, inflammation within the joint can lead to decreased mobility, pain, bone spurs and ultimately lack of function. Osteoarthritis is most commonly found in the hands, feet, spine, hips and knees.
Why are women more susceptible? The female pelvis is wider, to assist in childbirth, which changes the alignment and forces placed on the hips, knees, ankles and feet. This structural difference increases a woman’s risk of injury and onset of osteoarthritis. Hormonal changes that take place during pregnancy and menopause have also been proven to increase the risk of joint disease. One of the most common risk factors contributing to osteoarthritis is obesity. Excessive weight places stress on the joints, leading to more wear and tear. For every pound that we gain, it increases the load on the knees by three pounds and on the hips by six pounds.
How can women minimize their risk? The two most beneficial factors in preventing joint disease and especially osteoarthritis are diet and exercise. Exercise keeps your joints lubricated and the surrounding muscles strong, which promotes stability and reduces pain. It is important to choose the appropriate exercises. If you have not recently participated in an exercise routine, it is important that you get clearance from your doctor prior to starting an exercise program. Your health care provider may recommend physical therapy. A physical therapist is specially trained to evaluate fitness, provide education, improve mobility restrictions and develop a custom exercise program for each patient. Walking, bicycling and aquatics are great ways to get aerobic exercise with a minimal load on the joints. A well-balanced and nutritional diet has also been proven to positively affect the joints.
What if you are already suffering from symptoms? Many people living with the diagnosis of osteoarthritis are able to manage their symptoms and at times live with minimal to no pain. Addressing your diet and exercise can still make changes in pain levels and joint mobility. Studies have shown that weight reduction takes a significant amount of pressure off the joints, which can reduce pain. It is important to have an accurate diagnosis that will help determine appropriate treatment. We are lucky to have talented orthopedic surgeons in our community who offer options when all other attempts at pain management are unsuccessful. Women have many important roles in life. They are daughters, sisters, friends, professionals, workers, wives, mothers and grandmothers. Sometimes, it is hard to find time for ourselves. However, research continues to prove that lifestyle choices have major effects on our bodies and our risk for disease. Therefore, it is vital that we take the time to minimize our risk for disease in order to maximize our quality of life. Aubrey Jackson-Conner is a licensed physical therapist at Columbus Regional Hospital’s Marr Road office.
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