May 30, 2008

Osteoarthritis Prevention With Diet and Exercise

Posted in Category : Bone, Joint & Muscles Disorders

It is said that prevention is always better than cure. It is true especially in case of osteoarthritis which is a degenerative disease of joints causing inflammation and disability of joints. There are various surgical and non-surgical options for the treatment of osteoarthritis. However, they can cause some side-effects. Hence, osteoarthritis prevention is very important which includes exercise, dietary supplements and few changes in lifestyle.

As obesity is one of the risk factor for osteoarthritis, maintaining a healthy body weight is very essential. Regular exercise and balanced diet are helpful to control the weight for osteoarthritis prevention. Exercise is one of the best ways to prevent and treat this disease. It can improve the flexibility and mobility of joints, prevent further damage of joints and maintain overall health. Exercise is very important for joints and muscles to prevent weakness and stiffness.

There are different forms of osteoarthritis exercise such as aerobic exercise including walking, rowing, jogging and biking, range-of-motion exercise, joint specific exercise, general stretching exercise and strength exercise. The muscle strengthening exercises such as isokinetic, isotonic and isometric exercises also significantly manage the symptoms of osteoarthritis.

The diet plays an important role in osteoarthritis prevention as well as fast recovery of osteoarthritis. Add some nutrients such as vitamins and minerals in your diet. Your diet should be rich in flavonoids, anti-oxidant vitamin C and E, and the essential fatty acids, especially omega-3. Your diet should include plenty of foods which are low in fat and high in fibers, such as fresh vegetables, fruits, whole grains and legumes including lentils, dried beans and peas.

The nuts, citrus fruits, whole grains and vegetables are the sources of the anti-oxidant vitamins C and E. Vitamin C plays an important role in developing the normal cartilage. In addition to this, adequate intake of Vitamin D is one of the preventive measures for osteoarthritis. The deficiency of Vitamin D can cause narrowing of the joint space which may lead to progression of disease. Daily intake of 400 IU Vitamin D is recommended. Omega-3 fatty acids reduce the activity of the enzymes that destroy the cartilage. You should add plenty of fresh vegetables, fish, flaxseed oil and nuts which are rich in omega-3 fatty acids in your diet.

People with low bone mineral density are at the higher risk for the osteoarthritis. Hence, adequate intake of calcium along with exercise is recommended to maintain the density of bones. There are some dietary factors which should be excluded from your diet. A person with osteoarthritis can overcome the symptoms by avoiding the food which can increase the inflammation. Hence, tomatoes, eggplants, potatoes and peppers should be excluded from the diet.