According to the CDC, more than 50 million Americans have chronic joint pain or arthritis.
Unfortunately, this chronic pain condition is more common in women.
Anatomy is a contributing factor. Because women have wider hips, there is more stress on their outer knees.
Also, women have less knee cartilage than men, so wear and tear come faster.
Many women don’t ever develop arthritis, and there are many ways to lower the risk. Here are our tips:
1. Eat healthier and eat less.
Obesity is the number one arthritis risk factor for men and women. Every extra pound of weight adds four pounds of pressure on the knees and hips.
Try to eat more nutritious foods high in soluble fiber like citrus fruits, barley, chia seeds, and legumes.
Foods with soluble fiber make you feel full for longer than processed foods that are low in fiber.
2. Reduce repetitive motion tasks.
Repetitive motion is a significant risk factor for osteoarthritis. Office work and jobs in the construction and manufacturing industries require repetitive motion tasks.
If you have to do repetitive motion tasks, take breaks and use chairs, desks, and standing mats designed to relieve the pressure on your joints.
3. Practice safe exercise and body mechanics.
Exercise, recreation, and rigorous activity, in general, can help you avoid arthritis. But you can also get injuries that increase the risk of arthritis.
Before you participate in sports and exercise, make sure to warm up.
When you do physical labor or hold your kids or do anything that involves exerting yourself, use safe body mechanics.
4. Consult with a doctor and seek treatment.
Before you start a new exercise or workout routine, make sure to consult with a doctor.
It’s also a good idea to hire a personal fitness trainer if you are unfamiliar with the exercises. And, when you do have an injury, always seek the necessary treatment and rehab.
5. Get Enough Vitamin D.
According to the National Institutes of Health, 60% of Americans don’t get enough Vitamin D, and women are at higher risk for vitamin D deficiency than men.
Vitamin D helps your bones absorb calcium and grows your muscles. In addition to sunlight, good natural sources of vitamin D include oily fish like salmon and sardines, red meat, and egg yolks.
6. Wear comfortable shoes.
Only wear heels on occasion because they are hard on your joints. For the rest of the calendar, try to wear comfortable shoes with arch support as much as possible.
7. Do low-impact sports and exercise.
Sports and activities like long-distance running, tennis, and basketball can wear out your joints in the long run.
On the other hand, you can participate in low or no-impact sports and activities like swimming, biking, and rowing your whole life.
8. Take joint supplements and aspirin.
Supplements like glucosamine and chondroitin sulfate may promote cartilage and joint repair in men and women.
Studies have found that low doses of aspirin, an anti-inflammatory medication, may reduce the risk of rheumatoid arthritis in women.
Arthritis Pain Treatment
Suffering from arthritis pain or think you may have arthritis? At Texas Pain Physicians, our team is ready to help you find relief.
Feel free to give us a call at (972) 636-5727 or schedule your appointment online today!