CAUSES OF OSTEOARTHRITIS

There are a number of risk factors for OA. Genes play a role, so if either of your parents suffer with it, your chances of developing the condition are increased. Women are more likely to be affected than men, which is likely to be down to hormonal factors - particularly after menopause, when rates increase dramatically. Being overweight also increases your risk.

And then, of course, there's age. X-ray studies show that around 30% of people in their 20 and 30s already have signs of joint degeneration, and this incidence increases as we get older - more than half of people over 50 develop OA. But just because it's common, that doesn't mean to say it's inevitable.

Source: Healthy Magazine - Dr David Porter and Dr Amrita Vijay

YOUR HEALTHY JOINT ACTION PLAN.​​

Is ARTHRITIS inevitable?

WATCH YOUR WEIGHT​

The most important thing you can do to protect your joints is to watch your weight. Extra pounds put added pressure on your spine, hips, knees, ankles and feet, as these are all weight-bearing. If you weigh 70kg (11 stone), for example, the load transmitted through your knees will be up to three times this weight, ie 210kg. This means for every kilo you gain, your knees have to carry an extra 3kg in load.

But being overweight can have an impact on non-weight bearing joints, too. That's because fat cells release pro-inflammatorycompounds called cytokines, which increase inflammation throughout the body, including the joints. This is one of the main reasons why being obese doubles your risk of developingarthritis in your hands.

MOVE THEM OR LOSE THEM

And now let's talk about exercise. For anyone in any doubt, being active won't wear your joints out more quickly - quite the opposite. Exercise is the most effective way to treat arthritis there is, irrespective of the joint affected.

First, exercise helps strengthen the muscles that support the joints, thereby making them better able to bear the load, as well as helping to maintain the structure of the joint. Secondly, movement helps to bathe the joint in nutrients that feed the cartilage and keep it supple.

Essentially, the more you use your joints, the stronger and more flexible they'll be. The key is to stick to workouts you enjoy, and to alternate them to avoid repetitive stress. Warming up is also important - always easing your body into the full range of movement at a low intensity to begin with.

Don't overdo it, though - if you play hours of tennis everyday or run many miles at a time, you're bound to notice aches and pains, so schedule in much - needed rest days.

Above all listen to your body. Injuries that aren't given time to heal can lead to permanent damage, so if you're feeling any pain, try lower-impact exercise such as swimming, Pilates and yoga. The last two are great for increasing flexibility - and the more flexible your joints the younger you'll feel.

If you think the onset of achy, arthritic joints is a reason to stop exercising, think again. A new study has found that exercise intervention in people with arthritis not only reduced their pain, it altered their gut microbes. As a result, they had more microbes of a type that produce endocannabinoids - neurotransmitters that help reduce inflammation. This in turn could help with conditions including arthritis, cancer and heart disease.

Getting older doesn't have to mean creaky knees or a dodgy back. How to age-proof your joints.

GET THE RIGHT NUTRIENTS

Not only will a healthy, balanced diet keep your weight in check, the right nutrients can help counter inflammation and support the joints. Protein is a vital source of amino acids, which the body needs to build and repair muscle and cartilage. Wholegrains, nuts and seeds all provide good amounts.

Oily fish, like salmon and mackerel. are another great source - and they also supply omega-3 oils, which help lubricate the joints, as well as calcium to support strong bones, and vitamin D (low levels of which are associated with arthritis) 

Eat your five-a-day

Fresh fruit and vegetables are particularly beneficial to joint health, containing antioxidants the help protect against cell damage and inflammation. In particular, vitamin C - a powerful antioxidant - plays a vital role in the formation of collagen, which is a key component of cartilage.

DRINK UP

​Finally, staying well hydrated is also crucial - the synovial fluid that lubricates your joints is around 80% water, so not drinking enough can aggravate stiffness.

There's nothing like aching knees or a stiff back to make you feel ancient. An unwelcome reminder that your joints have reached their best before date, and arthritis beckons. But the truth is that old age and arthritis don't necessarily go hand in hand.

There are over 100 forms of arthritis, a general term for joint inflammation and pain. Osteoarthritis (OA), is the most common. affecting as many as 8 million people in the UK. and that number is increasing at an alarming rate.

OA is typically caused by wear and tear of cartilage, the tough rubbery substance that lines the joints. As this degenerates, the ends of the adjoining bones begin to rub together, leading to inflammation, restricted movement and pain.

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