70 million Americans with arthritis by 2030

According to a study published in the January issue of Arthritis & Rheumatism, cases of arthritis are expected to increase by more than 40% in the next 20 years. Currently 1 in 5 adults, almost 50 million people, suffer from arthritis and by 2030 almost 70 million will be affected by the disease. More than half those affected are under age 65 with more women diagnosed than men.

Arthritis is also the leading cause of disability, costing the United States more than $125 billion dollars each year. The key to reducing the toll arthritis takes on both health and the economy is prevention. The Arthritis Prevention, Control, and Cure Act was introduced in early 2007 to support public health initiatives for arthritis promoting early diagnosis in hopes of reducing arthritis-related pain and permanent disability.

A common misconception about arthritis is that it's an unavoidable part of getting older and that there are no good treatment options. However, there are a number of steps you can take today to prevent and manage arthritis.

Actions Baby Boomers Can Take

• Lose weight
• Consider nutritional supplements
• Maintain flexibility
• Stay active
• Reconsider nicotine, alcohol and caffeine
• Women - consider hormone replacement
  
  

What is Arthritis?

Arthritis is a degenerative condition characterized byprogressive loss of cartilage along the joint surfaces, bone spur formation, and inflammation within the joint cavity. This process results in less cushioning and more friction, causing pain, swelling, and loss of motion. There are more than 100 forms of arthritis and related joint conditions. As an example, here is a series of images of knee osteoarthritis.

An important first step in preventing arthritis is reaching and maintaining a healthy weight. Extra weight places additional stress on your joints which can lead to arthritis and other problems. If you are overweight this means starting and sticking to a healthy diet and exercise routine. If your weight is within normal limits for your height, continue to keep it that way by eating right and working out. An appointment with your doctor is a good first step for people with a significant amount of weight to lose. To read more in-depth information on the benefits of losing weight and keeping it off, click here.

Consider Supplements

The nutritional supplements glucosamine and chondroitin have been shown in clinical studies to be effective in controlling the symptoms of arthritis, and there is growing evidence that they may modify or impede the progression of arthritis. Click here to learn more.

Loosen up

Stretching is a very important part of avoiding the inflammation, stiffness, and pain that accompanies arthritis. There are a number of stretches you can perform for each body part to keep your muscles and joints loose and limber. If you have an injury or are new to stretching and exercise, start slowly. If you experience pain while performing a stretch, do not stretch as far. A stretch may feel uncomfortable but should not be painful. Here are some stretches broken down by body part:

Knee Exercises:

• Front Thigh Squeeze
• Hamstring Curls
• Standing Hamstring Stretch
• Quad Stretch

Back Exercises:

• Pelvic Tilt
• Knee to Chest Stretch
• Lower Trunk Rotations Stretch
• Figure 4 Stretch

Shoulder Exercises:

• Rowing with Band
• Shoulder Pendulums
• Shoulder External Rotations Stretch
  
  

Keep Moving

A regular fitness routine that includes weight-bearing exercise is another way to help prevent arthritis by strengthening muscles and boosting bone density. Be sure to warm up, cool down, and increase the intensity of your routine slowly. Being too aggressive with an exercise routine can lead to injury. In addition, vary your workouts to keep your joints and muscles guessing and to avoid repetitive-use injuries. If you are experiencing joint pain or just starting an exercise routine, here are some activities to try:

• Light walking - around your neighborhood, on a treadmill, or at your local mall
• Water walking/aqua jogging - all the benefits of land walking/jogging without the wear and tear on your body
• Stationary bicycle - provides a low-impact cardiovascular workout
• Yoga - improve your physical and mental health at the yoga studio or in the comfort of your own home
• Strength training - a workout routine using free weights or nautilus can be done at your own pace, with a friend, or with assistance from a personal trainer

Knock Out Your Vices

Smoking and consuming beverages containing alcohol or caffeine put you at increased risk for developing arthritis. Smoking and alcohol consumption have been shown to weaken bone structure. Caffeine decreases calcium absorption and increases calcium excretion. If you can't live with without your coffee, try to drink less or offset the calcium loss in another way. For example, a cup of black coffee causes the loss of 2-3 mg of calcium. Counteract this loss by adding fat-free milk to your coffee or adding other calcium-rich foods to your diet.

Women - Consider Hormone Replacement

Being post-menopausal puts women at increased risk for developing arthritis. Once the ovaries stop producing estrogen, calcium levels tend to decrease causing a loss in bone mass. Low estrogen levels are a major contributor to the development of osteoporosis. Talk to your doctor before taking any supplements or medications for hormone replacement. Certain preparations can interact with other medications you may be on or put you at increased risk for developing other conditions.

Recognize the Risk Factors

It is also important to understand what puts you at higher risk for developing arthritis. Some good advice is to make all the lifestyle adjustments you can since some of the risk factors (age, genetics) are beyond your control. Risk factors for developing arthritis include:

• Age - older people experience more wear and tear on their joints simply as a side effect of growing older.
• Obesity - carrying excess body weight puts more pressure on your joints (especially knees and hips) and can lead to quicker breakdown of your body's cartilage.
• Overuse or Injury - If you are an ex-athlete or have a job or hobby that requires repetitive movement, you are at increased risk. The same holds true for people who have had past bone or joint injuries.
• Genetics - there have been studies to suggest that genetics can play a role in the development of arthritis.

Remember, most of the things that can be done to prevent arthritis are within your control. Make today the day you start on the road to better health and wellness. Your body will continue to thank you for years to come.