Things to Avoid with Osteoarthritis

September 17, 2024

Discover what to avoid with osteoarthritis, from lifestyle factors to dietary influences, for better health.

Lifestyle Factors and Osteoarthritis

There are certain lifestyle factors that significantly impact the progression and management of osteoarthritis. In this section, we delve into the benefits of physical activity and the impact of obesity on osteoarthritis.

Benefits of Physical Activity

Contrary to some concerns, joint-friendly physical activity can actually improve arthritis pain, function, and quality of life. Physical activity is not only beneficial but also an essential part of managing osteoarthritis.

Benefits of Physical Activity	Impact on Osteoarthritis
Improves pain	Physical activity can reduce the pain associated with osteoarthritis
Enhances function	Regular exercise can improve the functionality of joints affected by osteoarthritis
Boosts quality of life	Physical activity can enhance overall wellbeing and life quality

Therefore, to improve the quality of life with osteoarthritis, it is important to partake in joint-friendly physical activities. Being sedentary can exacerbate symptoms of osteoarthritis and reduce the quality of life.

Impact of Obesity

Obesity is strongly associated with an increased risk of osteoarthritis in various joints, including both weight-bearing and non-weight-bearing joints, like those in the hands. Furthermore, being only 10 pounds overweight increases the force on the knee by 30-60 pounds with each step, which can hasten the breakdown of cartilage in joints like the knee.

Impact of Obesity	Effect on Osteoarthritis
Increased risk	Excess weight is linked to a higher risk of osteoarthritis
Worsening symptoms	Extra weight can exacerbate symptoms and hasten joint breakdown

Moreover, studies have shown that overweight women have nearly 4 times the risk of knee osteoarthritis, while overweight men have a 5 times greater risk compared to non-overweight individuals. Even small amounts of weight loss can reduce the risk of developing knee osteoarthritis and substantially decrease pain in individuals with knee osteoarthritis [3].

In conclusion, maintaining an active lifestyle and a healthy weight are two crucial aspects to consider when managing osteoarthritis. Making these lifestyle adjustments can significantly improve the quality of life for individuals with this condition.

Work-Related Factors

Certain work-related factors can exacerbate symptoms and progression of osteoarthritis. In particular, repetitive actions and poor posture can increase the risk and negatively impact those already suffering from this condition.

Effects of Repetitive Actions

Repetitive actions, a common aspect of many occupations, can increase the risk of osteoarthritis. These actions put undue stress on the joints, which can lead to their wear and tear over time [2]. Furthermore, repetitive motions, whether from work-related activities or hobbies, can further damage joints already weakened by osteoarthritis.

In addition, lifting heavy objects should be done with proper form and technique to avoid placing unnecessary pressure on joints, which can exacerbate osteoarthritis symptoms. It is advisable to seek help for lifting heavy objects to prevent joint strain.

Here are some practical steps to minimize the impact of repetitive actions on joints:

Take frequent breaks during tasks involving repetitive actions.
Use proper form and techniques when lifting heavy objects.
Seek help when required.

Influence of Poor Posture

Poor posture, whether from sitting or standing improperly, can strain joints and increase the risk of osteoarthritis. Maintaining good posture is essential for overall joint health.

It is also recommended to avoid wearing high heels higher than two inches if you have osteoarthritis, as they can stress joints, especially in the knees and ankles. Limiting the time spent in high heels and exploring more joint-friendly footwear options are advisable.

Here are some steps to improve posture and minimize joint strain:

Practice good sitting and standing habits.
Explore ergonomic furniture options for work.
Limit time spent in high heels and explore joint-friendly footwear options.

Understanding these work-related factors can help those with osteoarthritis manage their condition better and make necessary adjustments to their lifestyle and work habits.

Environmental Triggers

Environmental factors can significantly influence the symptoms of osteoarthritis, making knowledge of these triggers crucial for those looking to manage this condition effectively. Two of the most common environmental triggers are weather conditions and stress levels.

Weather Conditions

For individuals with osteoarthritis, changes in weather can often lead to a worsening of symptoms. Particularly, cold and damp conditions have been observed to exacerbate the discomfort associated with this condition. Individuals with osteoarthritis are often sensitive to weather changes, reporting increased joint pain and stiffness during unfavorable weather. Thus, part of managing osteoarthritis involves being aware of this sensitivity and taking appropriate measures to mitigate the impact of inclement weather on symptoms.

Stress and Pain Perception

Stress is another environmental factor that can significantly influence the symptoms of osteoarthritis. High stress levels have been linked to an exaggerated perception of pain, which can in turn exacerbate the discomfort associated with osteoarthritis. This emphasizes the importance of stress management in the overall approach to managing osteoarthritis. Techniques such as regular exercise, mindfulness meditation, and relaxation exercises can all contribute to reducing stress levels and, in turn, osteoarthritis pain.

In conclusion, being aware of these environmental triggers and taking steps to mitigate their impact can go a long way in managing osteoarthritis symptoms. While it may not be possible to completely avoid these triggers, understanding their impact can help individuals with osteoarthritis to better manage their condition and improve their quality of life.

Medication Considerations

When managing osteoarthritis, medication plays a significant role. However, it's crucial to consider potential risks and benefits associated with certain medicines.

Long-Term Use of NSAIDs

Nonsteroidal anti-inflammatory drugs (NSAIDs) are commonly used in the treatment of osteoarthritis. Long-term use of prescription NSAIDs is associated with improvements in stiffness and function, as well as delayed disease progression in patients with radiographically confirmed osteoarthritis of the knee. Short-term use, however, does not show significant effects on patient-reported outcomes or joint space width changes.

Despite the potential benefits, the discontinuation rates of prescription NSAIDs are high, with over 85% of users discontinuing within six months of initiation.

Most Commonly Reported NSAIDs
Ibuprofen
Naproxen
Celecoxib
Meloxicam

Ibuprofen and Naproxen were the most commonly reported prescription NSAIDs, followed by Celecoxib. Among regular users, Naproxen, Celecoxib, and Meloxicam were the most commonly reported [5].

Side Effects of Corticosteroids

Corticosteroids, another type of medication often used in managing osteoarthritis, come with their own set of considerations. Methotrexate, a mainstay disease-modifying antirheumatic drug (DMARD) for treating rheumatoid arthritis, has a 3% risk of serious infection, which increases to 5% when combined with a biologic drug specifically a TNF-alpha inhibitor.

Patients taking biologics should see a dermatologist at least yearly for a thorough exam due to an increased risk of skin cancer [6].

Taking medication for osteoarthritis involves risks, even for the "safest" of medicines, and drugs that have been around for a long time. It's crucial for individuals taking medication to discuss their concerns about potential risks and benefits with their doctor to create an effective treatment plan.

Considering the potential side effects of these medications is a crucial part of understanding what to avoid with osteoarthritis. It is always recommended to discuss any concerns or questions with a healthcare professional.

Exercise Recommendations

Understanding how to manage osteoarthritis involves not only knowing what to avoid but also what to incorporate, such as regular exercise. Exercise plays a crucial role in both preventing and treating osteoarthritis, especially in older individuals.

Importance of Regular Exercise

Regular physical activity is significant for individuals with osteoarthritis, particularly those aged 65 and over. Research suggests that older women can prevent pain associated with osteoarthritis by engaging in as little as one to two hours of moderately intense physical activity each week.

Contrary to some fears, moderate-intensity exercise does not increase the risk of osteoarthritis. In fact, exercise can alleviate pain and stiffness, improve overall health, and help prevent or slow the progression of osteoarthritis [7].

A lack of exercise may directly contribute to osteoarthritis by causing the atrophy of supportive and shock-absorbing muscles, such as those surrounding the knee.

Exercise Prescription Details

When it comes to formulating an exercise prescription for osteoarthritis, it's essential to consider activities that enhance flexibility, muscle strength, and endurance. These components should be individually tailored to prevent injury or aggravation of the condition.

An exercise program should ideally incorporate:

Flexibility exercises: to improve joint mobility and range of motion.
Strengthening exercises: to build muscle strength and support the joints.
Endurance exercises: to improve heart health and overall stamina.

It's crucial to tailor each exercise program to the individual's abilities and limitations, and to gradually increase the intensity and duration of the exercises. Consulting with a physical therapist can be useful in designing a suitable and safe exercise program.

While regular exercise is crucial in managing osteoarthritis, it's equally important to monitor one's weight. Being overweight puts extra pressure on the joints, particularly the knees, increasing the likelihood of developing or worsening osteoarthritis. Hence, combining regular exercise with a healthy diet is crucial in managing osteoarthritis effectively.

Dietary Influences on Osteoarthritis

The role of diet in managing osteoarthritis cannot be overstated. Certain foods have been identified as potential triggers of inflammation, which can exacerbate osteoarthritis symptoms. By understanding the effects of various dietary components, such as saturated fats and refined carbohydrates, individuals with osteoarthritis can make informed decisions about their food choices.

Effects of Saturated Fats

Saturated fats are found in various types of food, including red meat, butter, and cheese. Consumption of these foods can cause inflammation in the fat tissue, potentially worsening or accelerating the progression of certain types of osteoarthritis, such as knee osteoarthritis [9].

Food	Saturated Fat (g per 100g)
Red Meat	4.5
Butter	51.4
Cheese	21.1

To manage osteoarthritis symptoms, it may be beneficial to limit the intake of foods high in saturated fats. Instead, one can opt for foods rich in unsaturated fats, such as avocados, nuts, and seeds, which have been associated with anti-inflammatory properties.

Impact of Refined Carbohydrates

Refined carbohydrates, including white bread, rice, and pasta, can stimulate the production of harmful oxidants that trigger inflammation in the body. As a result, individuals with osteoarthritis may find it beneficial to avoid these types of carbohydrates to manage their symptoms [9].

Food	Refined Carbohydrates (g per 100g)
White Bread	49
White Rice	28
Pasta	25

Additionally, processed sugars can prompt the release of cytokines, which are inflammatory messengers in the body. Therefore, foods high in processed sugars should also be avoided to reduce inflammation.

Avoiding or restricting foods that contribute to inflammation is crucial for individuals with osteoarthritis, as these foods can worsen the inflammatory state of the body. It is advised to avoid substances like saturated fats and refined carbohydrates that actively contribute to inflammation. By making these dietary changes, individuals with osteoarthritis can manage their symptoms more effectively and potentially slow down the progression of the disease.