As we get older and our bodies age, it’s pretty common to assume that joints will experience wear and tear, and the pain that comes with it is simply something we have to live with. You may even think that osteoarthritis is an inevitable part of the ageing process, and that there’s nothing you can do about it other than adopt some temporary pain relief measures.
While changes to cartilage are part of osteoarthritis, the condition is influenced by a combination of factors. It isn’t simply the result of your joints being “used up” as you age.
Your risk of developing osteoarthritis does increase as you age, but getting older doesn’t automatically mean that you’ll develop painful or damaged joints. There are many things you can do throughout your life to support your joints, reduce your risk of osteoarthritis, and manage symptoms if they do start to appear. It just might mean making a few lifestyle changes. Read on to learn more.
What Is Osteoarthritis?
Osteoarthritis is a condition that affects the whole joint, including the cartilage, bones, ligaments, and other tissues surrounding it. Signs you might be dealing with osteoarthritis include pain, stiffness and swelling of the joints, and reduced mobility as a result of other symptoms.
Cartilage is a tough, flexible tissue covering the ends of your bones, and reduces friction, helping them move smoothly against each other. As we age, cartilage can become less resilient, and the joint may become less able to repair itself as effectively as before.
Does Age Cause Osteoarthritis?
Age may be one of the main risk factors, with half of those over 65 suffering from osteoarthritis, but it’s not the same thing as a guarantee that you’ll develop it.
As you get older, you may also naturally lose some muscle mass and strength. This decrease in muscle strength can mean less support and shock absorption for your joints, potentially increasing the pressure and strain placed on them.
Hormonal changes can also play a role. For example, the drop in oestrogen during and after menopause can have a lasting effect on muscles, bones, and joints, which may contribute to increased aches and stiffness.
Other factors that may increase your risk include:
- Previous joint injuries
- Excess weight
- A family history of osteoarthritis
- Weakness in the muscles supporting your joints
- Repeated stress on your joints
Some of these things might be outside of your control, but there are plenty that you can influence.
How Can You Support Your Joints?
You’ll be happy to hear that looking after your joints doesn’t actually require anything complicated. Small, consistent habits can help you to stay mobile and support your joints as you get older.
Stay Active
Movement is one of the best things you can do for your joints. Regular activity keeps joints mobile, supports circulation, and encourages the movement of synovial fluid, which is the natural lubricant inside your joints.
You don’t need to run a marathon or spend hours upon hours in the gym. Walking, swimming, cycling, stretching, yoga, and other low-impact forms of exercise can all help you stay active without placing unnecessary strain on your joints.
Build Strong Muscles
Your muscles are part of a support system for your joints (along with your ligaments, tendons, and cartilage), and help to absorb some of the force and keep your joints stable as you move.
Strength training can be particularly helpful as you get older! Even simple exercises using your own body weight, resistance bands, or light weights can help to maintain the muscle strength that supports your joints.
Look After Your Weight
Maintaining a healthy weight can also help reduce the pressure placed on weight-bearing joints like your knees and hips.
This doesn’t mean you need to make dramatic changes overnight, though. Realistic, sustainable changes are often easier to maintain than major, immediate ones. Choosing a balanced diet and staying active can help you maintain a healthy weight and also allow your body the nutrients it needs to support your bones, muscles, and joints.
Eat For Your Joint Health
There’s no single diet that can prevent osteoarthritis, but a balanced diet rich in fruit, vegetables, wholegrains, healthy fats, and protein can support your overall health and play a role in keeping your joints healthy.
Some foods are also associated with lower levels of inflammation, including oily fish, nuts, seeds, and a variety of colourful fruit and vegetables.
Hydration is key too. Water not only supports muscle function and recovery, it also helps maintain synovial fluid, helping your joints move smoothly.
Don’t Ignore Warning Signs
It’s easy to dismiss joint pain or stiffness as “just getting older”, but persistent symptoms are worth paying attention to and addressing properly.
If you regularly experience joint pain, swelling, stiffness, or changes in your mobility, consider speaking to your GP or another healthcare professional. Finding out the cause of your symptoms means you can start managing them effectively sooner and find an informed approach that works for you.
Everyone is different and so are our joints, so what works brilliantly for one person might not be right for another. Seeking professional advice can help you work out what your joints actually need and where you can make changes to help them.
Looking After Your Joints Long-Term
Osteoarthritis might become more common as we age, and getting older can change the way your joints feel and move, but that doesn’t mean that osteoarthritis or chronic joint pain are inevitable. Taking your joint health seriously and building supportive habits over time can help you to stay mobile and manage some of the factors that contribute to joint pain.
If you’re looking to take care of your joints long-term and are wary of repeatedly using drug-based products for temporary relief, topical treatments such as drug-free FlexiSEQ can also help support comfortable movement by the massage of natural joint lubricants into the skin around the joints.