Get to the point with joints: fight arthritis with weight loss – Starts at 60

The health threat is only increasing too – no thanks to that expanding national waistline and an ageing population. And with data showing that knee and hip replacements performed for OA in Australia are predicted to jump by 276 per cent by 2030 – it’s an issue we can’t afford to ignore.

It’s not all doom and gloom, however. While contributing factors such as genetics, age, and sex can’t necessarily be controlled, there are things that you can focus on now, to reduce the impact of this debilitating condition in the future.

Weight management and physical activity are two ways to manage and reduce the severity of OA symptoms. Research suggests that a weight loss of five per cent of your body mass can offer significant health benefits, by reducing the pressure on your joints, easing joint pain, and increasing mobility. 

Every kilogram lost can take an extra load of four kilograms off your joints. For Janice, losing weight was a game-changer. 

“It’s the equivalent of eight 2kg bags of potatoes – so you can only imagine the freedom that’s given me! The aches and pains in the morning have gone. I roll out of bed with ease and don’t feel tired all of the time. I enjoy life knowing I don’t have pain holding me back anymore,” she says. 

Janice before and after completing the CSIRO Total Wellbeing Diet program. Source: Supplied.

Not sure where to start? We’ve got you covered. Check out these top tips to managing, preventing, and improving joint pain below:

Nutrition

• Look for foods with anti-inflammatory properties: seek out foods rich in Omega-3, like salmon, tuna, and mackerel, or healthy fats like avocado, nuts, and olive oil;
• Restore the good cells in your body by increasing your antioxidant intake: brightly coloured fruits and veggies are your friends here – think tomatoes, capsicum, eggplant, and blueberries; 
• Improve your bone density with calcium: the best sources are dairy products (milk, yoghurt, cheese), but tinned fish with tiny edible bones (sardines), calcium-fortified soy products (tofu, tempeh, fortified soy milk), and calcium-fortified cereals and bread can be great too. Legumes, dark leafy green vegetables, almonds, and sesame seeds also contain some calcium; 
• Avoid the “inflammatory” foods: refined carbohydrates and sugars, alcohol, and overly-processed food.

Exercise

Consult an exercise physiotherapist or similar and find a healthy program that works to increase flexibility and mobility, muscle strength, …….

Source: https://startsat60.com/media/health/get-to-the-point-with-joints-fight-arthritis-with-weight-loss