Arthritis is a condition that causes swelling and pain in one or more joints. The main symptoms of arthritis are joint pain and stiffness, which often get worse with age.
The three common types are:
- Osteoarthritis, often called wear-and-tear arthritis, develops when the protective cartilage that cushions the ends of bones wears away over time, causing pain and stiffness.
- Rheumatoid arthritis is an autoimmune disease in which the immune system mistakenly attacks the joints, leading to inflammation, discomfort, and eventually joint destruction.
- Gout is characterized by sudden and severe attacks of pain, redness, and swelling in the joints, most notably the big toe.
Although arthritis is more likely to develop as you age, following some healthy habits and making some lifestyle changes can reduce symptoms. These measures can also prevent the disease from getting worse over time. However, there is currently no cure for arthritis and it cannot be completely prevented.
How to improve arthritis for a healthy body in older people?
Living with arthritis is a common condition in older people, but with the right methods and support, older people can maintain mobility, reduce discomfort and live healthier lives.
Here are 9 ways that older people can help:
1. Exercise
Regular exercise is essential to treat arthritis symptoms. Walking, swimming and (slow) cycling are low-impact exercises that build muscle, increase flexibility and reduce joint pain. Aim for at least 30 minutes of moderate activity on most days of the week. However, it is important to listen to your body and avoid overexertion.
2. Control your weight
Excess weight can put stress on your joints and worsen arthritis symptoms. Older adults can achieve and maintain a healthy weight by eating a balanced diet and exercising regularly, which can reduce stress on your joints and reduce pain.
3. Use assistive devices if needed
If you have arthritis, canes, walkers, gadgets, and jar openers can be helpful. Using these items can help reduce stress on your joints, making tasks easier and less uncomfortable.
4. Use joint-protective techniques
Simple changes to your daily routine can significantly reduce arthritis pain. For example, using larger joints to lift heavy objects, avoiding repetitive movements, and maintaining good posture can all help reduce the load on vulnerable joints.
5. Use heat and cold therapy to control arthritis pain and inflammation.
A heating pad or warm cloth can help reduce stiffness, while a cold pack can reduce swelling and numb pain.
6. Massage and Tai Chi
Massage and Tai Chi can help relieve arthritis symptoms, and while their effectiveness varies from person to person, adding these activities to your daily health regimen can help reduce pain and improve overall health.
7. Manage stress
Arthritis symptoms can be made worse by increased muscle tension and inflammation. Deep breathing, meditation, and yoga are all relaxation techniques that can help you manage stress and create a sense of peace and well-being.
8. Stay hydrated
Maintaining joint health and mobility requires adequate hydration. Drinking enough water throughout the day helps lubricate joints, reduce stiffness, and flush out toxins. Limit sugary and caffeinated drinks as they can cause inflammation.
9. Get Enough Sleep
Quality sleep is essential for managing chronic pain and maintaining overall health. Establishing a regular sleep routine, creating a comfortable sleep environment, and practicing relaxation techniques before bed can help improve sleep quality and reduce fatigue associated with arthritis.
