Osteoarthritis: Know the Facts

Musculoskeletal conditions are on the rise globally and it is estimated that 25% of the adult population suffers from chronic musculoskeletal challenges that impede ease of daily activities. In fact, musculoskeletal conditions are among the most common reasons for routine doctor’s visits, comprising approximately one in every seven doctor’s appointments. Osteoarthritis, an inflammatory condition, is the most common type of degenerative joint disease and is the leading cause of physical disability as well as reduced quality of life in individuals ages 65 and older. Osteoarthritis is characterized by degeneration of articular cartilage most often in joints that consistently bear weight such as the knees and hips, however, it can also be seen in other parts of the body like the hands. It is estimated that roughly 50% of individuals ages 65 and older suffer to some degree from osteoarthritis, and it is projected to become the 4th leading cause of disability globally by 2020.

Osteoarthritis is initiated by chronic low grade inflammation that overtime initiates the transcription of enzymes in the body capable of degrading components of cartilage and decreasing synovial fluid leading to joint space narrowing, bone spurs, cartilage loss, and PAIN. While many physical and dietary components can lead to inflammation, the most common cause of osteoarthritis is OBESITY. Increased body weight overtime leads to the generation of inflammatory cascades in the cartilage eventually developing and progressing the disease. Therefore, one of the most effective treatments for osteoarthritis is to decrease body weight.

When thinking about decreasing body weight it’s most important to think about moving more and eating more moderately. Research on osteoarthritis shows the largest improvements in the progression of the disease occur when both diet and exercise are involved. When incorporating exercise think slow and steady wins the race. It’s not about going from zero to 100. Start slow – think about small ways to increase activity like parking farther away when going to work or the grocery store. Enlist a buddy to help keep you moving more consistently during the week, or start by tracking your steps. Then incrementally increase your daily goals. Whatever you do, try to do it consistently. Consistency makes the biggest long term improvements in joint health.

The same can be said when it comes to diet as well. For slow and consistent weight loss women should range between 1200-1500 calories and men between 1500-1800 calories per day. Start by trying to get more nutrition out of the calories you are consuming. This means eating more whole foods and eliminating empty calories. Empty calories pack in lots of sugar, alcohol, or fat calories and not much actual nutrition. These foods include sugar sweetened beverages like sodas, baked goods, processed carbohydrates, fried foods, and alcoholic beverages like beer, wine, and mixed drinks. Focusing on replacing these foods with healthier, more nutrient dense options can help to consistently shave calories from your day while preventing hunger cravings. With time, these small modifications can equate to significant changes in body weight and inflammation, all improving the symptoms of osteoarthritis and increasing mobility as we age.