Arthritis is one of the most common bone and joint diseases in the elderly. According to medical statistics, more than 50% of people over 65 years old have at least one form of arthritis, the most common being osteoarthritis and rheumatoid arthritis. The dull, persistent pain, accompanied by a feeling of stiffness and limited mobility, seriously reduces the quality of life of the elderly.
However, if the right methods are applied and a suitable lifestyle is maintained, the elderly can completely control the disease.
Five secrets to effectively control arthritis in the elderly:
1. Maintain a reasonable weight
One of the reasons why arthritis gets worse in the elderly is being overweight. When body weight increases, the joints (especially the knees, hips and spine) have to bear more pressure. For every kilogram of body weight gained, the pressure on the knee joint can increase 3–5 times while walking or moving.
Not only does it cause mechanical pressure, fat tissue is also the place where many inflammatory cytokines are produced, contributing to further damage to the cartilage and joints. Therefore, maintaining an ideal weight or losing weight if you are overweight is one of the most important secrets to controlling arthritis.
Measures to help maintain a reasonable weight:
- Eat a healthy diet such as increasing green vegetables, fruits, protein from fish, beans and limiting processed foods, sugar and animal fat.
- Do light exercise every day (such as walking, yoga, tai chi).
However, for the elderly, you should consult a doctor if you need a weight loss plan suitable for your age and underlying disease.
2. Exercise regularly
Many elderly people are afraid of exercise because of fear of pain, but this is a misconception. Lack of exercise causes muscles to weaken, cartilage is not nourished and easily stiffens, thereby making arthritis worse.
Gentle exercise, suitable for your physical condition, not only helps increase blood circulation, strengthen muscles around the joints but also effectively supports inflammation reduction.
Good forms of exercise for the elderly with arthritis:
- Walk slowly for 15-30 minutes a day.
- Practice tai chi, gentle yoga to increase flexibility and reduce joint stiffness.
- Swimming or hydrotherapy, help reduce pressure on joints while still increasing mobility.
- Stretching exercises, joints in place when unable to move.
Note: Always warm up thoroughly before exercising and stop if you feel unusually much pain.
3. Eat anti-inflammatory foods
A reasonable diet plays a big role in controlling inflammation and maintaining joint health. Foods rich in anti-inflammatory and antioxidant properties will help slow down cartilage degeneration and reduce arthritis symptoms.
Foods to prioritize include:
- Fatty fish (such as salmon, mackerel, sardines): contain omega-3 which helps fight inflammation effectively.
- Fresh fruits and vegetables: rich in vitamins C, E, beta-carotene to help protect cartilage.
- Nuts (walnuts, almonds): supplement good fats and antioxidants.
- Virgin olive oil, turmeric, ginger: ingredients with natural anti-inflammatory properties.
Foods to limit include:
- Refined sugar, cakes, carbonated soft drinks.
- Fried foods, canned foods, high in fat.
- Red meat, animal organs (cause increased uric acid in people with gout).
4. Control your mental health and sleep well
Few people expect that psychological factors can affect arthritis, prolonged stress can increase the level of cortisol hormone (stress hormone). In addition, frequent insomnia disrupts the tissue regeneration process, making joint pain worse.
Tips to improve your mental health:
- Get enough sleep 7-8 hours every night, avoid staying up late.
- Meditate, breathe deeply, read a light book before going to bed.
- Maintain a positive attitude, avoid excessive anxiety.
- Participate in community activities, club activities to reduce loneliness.
5. Monitor and comply with medical treatment
Despite applying natural remedies, the elderly still need to maintain regular check-ups so that the doctor can assess the progress of the disease and adjust the appropriate treatment regimen.
Comply with taking medication as prescribed, do not stop taking medication or change the dosage on your own.
Notify promptly if there are unusual symptoms such as severe pain, hot and swollen joints, mild fever or side effects of medication.
Visit an orthopedic specialist regularly, at least every 3-6 months depending on the severity of the disease.
Arthritis in the elderly is a chronic disease but can be effectively controlled if there is a suitable strategy and persistent implementation. The secret does not lie in a miracle drug, but in a smart combination of maintaining a reasonable weight, regular exercise, a healthy diet, mental care and medical compliance. Joint care not only helps the elderly reduce pain, but also brings freedom of movement, joy of life and the ability to take care of themselves in the long term.
