Arthritis

Several factors increase the likelihood of developing arthritis, including:

• Obesity/Overweight: Carrying excess weight puts additional strain on joints, especially weight-bearing ones like the knees and hips.
• Joint Trauma or Injury: Previous injuries or trauma to the joints can increase the risk of developing arthritis.
• Repetitive Movements: Frequently bending the knees or squatting can stress the joints, contributing to arthritis.
• Smoking: Smoking increases the risk of rheumatoid arthritis.
• Infections: Bacterial and viral infections can infect joints and lead to the development of certain types of arthritis.
• Gender: Women are more likely to develop rheumatoid arthritis, while men are more prone to gout.
• Genetics: A family history of arthritis can increase the risk of developing the condition.

Arthritis is diagnosed through several methods:

• Physical Examination: The doctor will assess the affected joints for pain, swelling, and other symptoms based on your reported issues.
• Laboratory Tests: Blood, urine, and joint fluid are often analyzed to check for markers of inflammation or infection.
• Imaging Tests: X-rays, MRIs, and CT scans are commonly used to evaluate the degree of joint damage.
• Arthroscopy: A procedure where a small, flexible tube (arthroscope) is inserted through a tiny incision near the joint to provide real-time images of the joint’s internal condition.

To help reduce the risk of arthritis, consider the following strategies:

• Strengthen joints through simple exercises.
• Warm up properly before engaging in physical activity.
• Ensure an adequate daily intake of calcium.
• Maintain a healthy weight.
• Incorporate exercise into your routine to enhance muscle tone and joint strength.
• Engage in moderate physical activity at least five times a week.

Specialists to Consult

If you suspect you have arthritis or are experiencing symptoms, it’s important to consult a doctor promptly for an accurate diagnosis. Before your visit, track your symptoms over time, such as:

• Which joints or areas of the body are affected by swelling or stiffness.
• The timing and duration of symptoms.
• Activities that relieve or worsen the symptoms.
• Any other symptoms, such as fatigue or skin rashes.

If you experience fever along with these symptoms, seek immediate medical attention.

In some cases, a general physician might refer you to a specialist, especially if arthritis is difficult to diagnose. The specialists you may be referred to include:

• Orthopedist
• Rheumatologist

Medications

• NSAIDs (Nonsteroidal Anti-Inflammatory Drugs): These medications help reduce inflammation, pain, and prevent joint damage. Common examples include ibuprofen, aspirin, and naproxen.
• Steroids: These drugs, such as prednisolone, betamethasone, and dexamethasone, help manage inflammation and pain, and improve joint mobility.
• DMARDs (Disease-Modifying Anti-Rheumatic Drugs): These drugs, including methotrexate, leflunomide, hydroxychloroquine, and sulfasalazine, are used to reduce inflammation, swelling, and pain, especially in individuals with rheumatoid arthritis.

Surgery

• Synovectomy: In cases of severe inflammation affecting the synovial fluid, this surgical procedure removes the damaged lining of the joint.
• Joint Replacement Therapy: In this procedure, the damaged or arthritic joint is replaced with an artificial prosthesis made of metal, plastic, or ceramic.

Physiotherapy

• Physiotherapy is recommended to keep joints flexible and supple. Regular exercise can strengthen the muscles around the affected joints, reducing the risk of further damage. Physiotherapy options include stretching exercises, range-of-motion exercises, and low-impact aerobic exercises like walking and cycling.

Arthritis can lead to several serious health issues that may impact other parts of your body. It is a complex condition, often difficult to treat effectively. Some common complications associated with arthritis include:

• Sleep disturbances: Painful and stiff joints can make it difficult to get a restful night’s sleep.
• Mobility challenges: Arthritis can impair your ability to move freely, making simple tasks like getting out of bed and working extremely painful.
• Weight gain: Arthritis limits your physical activity, which can result in weight gain due to reduced movement.
• Mental health concerns: Chronic pain and limited mobility can take a toll on mental well-being, leading to anxiety and depression.

Home Remedies

Turmeric (Haldi):

Turmeric contains curcumin, which has anti-inflammatory properties and can help alleviate arthritis pain, especially in rheumatoid arthritis. It also acts as an antioxidant.

Tip: Mix ½ teaspoon of turmeric powder into warm milk and consume it.

Ginger (Adrak):

Ginger has anti-inflammatory properties that can relieve pain. It can be consumed either in raw or powdered form.

Tip: Combine raw, crushed ginger with black pepper powder and honey, and take one teaspoon daily.

Epsom Salt (Sendha Namak):

Epsom salt, which contains magnesium sulfate, has been used for centuries to relieve pain.

Tip: You can soak in a bath with Epsom salt mixed in or take it orally by mixing equal parts of Epsom salt and lemon juice in warm water and consuming two teaspoons daily.

Cinnamon (Dalchini):

Cinnamon contains anti-inflammatory properties that may help alleviate arthritis pain.

Tip: Add more cinnamon to your meals or mix crushed cinnamon powder with honey and warm water.

Magnesium-rich foods:

Magnesium is an essential nutrient that supports healthy muscles, bones, and heart, and helps relieve stress and pain. It is vital for people with arthritis to ensure they get enough magnesium through their diet. Foods high in magnesium include dark leafy vegetables like spinach, legumes, and nuts.

Tip: Consider taking magnesium supplements or applying magnesium oil to affected joints.

Hot Water Bags:

• Hot water bags or electric heating pads can be used daily to provide temporary relief from joint pain and swelling.

Weight Loss:

• Excess weight can worsen arthritis and increase pain. Make gradual lifestyle changes, such as eating a balanced diet, practicing portion control, avoiding fried foods, and committing to an exercise routine.

Exercise:

• Although exercising may seem difficult when experiencing arthritis pain, it is essential for joint health. Exercise helps warm the joint fluid, preventing it from becoming too thick.

There are three main types of exercises that benefit both healthy joints and those affected by arthritis:

Flexibility Exercises:

• These exercises focus on enhancing the range of motion, which refers to the ability to move your joints through their full, natural movement potential.
• Flexibility exercises consist of mild stretching and motions that allow joints to move across their complete range.
• Regularly performing these exercises, ideally on a daily basis, can help preserve and even increase the flexibility of your joints.

Aerobic Exercises:

Aerobic exercises strengthen the heart and lungs, boost stamina, reduce fatigue, and help manage weight.

• Brisk Walking: A 30-minute brisk walk at least five times a week is beneficial, but you can start with three 10-minute walks throughout the day.
• Swimming: Swimming strengthens the hips, knees, shoulders, and chest while being gentle on the joints. Aim for a 30-minute session five days a week.
• Cycling: Cycling strengthens the hip and knee joints and muscles of the thighs and calves. A 30-minute ride five or more days a week is recommended.

Strength Training Exercises:

These exercises build muscle strength, which helps support and protect the joints.

Chair Sit:

• Sit on a stable chair,
• rise using your legs and hips,
• return to the seated position.
• Repeat 20 times during the day to strengthen the hips, knees, and feet.

Leg Raises:

• Lie flat on your back,
• keep your legs straight,
• slowly raise one leg using your abdominal muscles.
• Repeat 10 times on each leg to strengthen core muscles.

Knee Rolls:

• Lie on your back,
• bend your knees,
• lower them gently to one side,
• holding for 5 seconds.
• Repeat 20 times on both sides to ease stiffness in the hips and abdominal muscles.

Massage

Experts recommend that regular massage can help alleviate pain associated with arthritis. You can either consult a massage therapist for techniques you can use on your own or visit a masseuse regularly. Massaging with extra virgin olive oil is particularly effective for easing joint pain.

Other Daily Tips

Here are some important suggestions for taking care of your joints on a daily basis:

When using a chair

• Avoid relying on your wrists or knuckles to get up from a chair. Instead, use your forearms to push yourself up. This helps distribute your weight evenly and reduces unnecessary stress on your joints.
• When rising from the chair, lean forward, placing your hands around your knees, and push up using your leg muscles.
• Alternatively, distribute the weight between your forearms and legs when standing up. This helps avoid straining your knuckles or shoulders.

When carrying a bag

• Avoid overloading your bag to prevent strain on your shoulders and fingers.
• If your bag isn't too heavy, carry it over your shoulder.

When reading a book

• Avoid resting your face on your elbows and knuckles while reading.
• Do not rest your face on your wrists while reading.
• Avoid gripping the book too tightly, as it can strain your wrists. Consider using a book rest to prevent strain on your elbows, knuckles, wrists, and neck.

When opening a jar

• Avoid using just your fingers and thumb to open a jar, as it can strain your thumb.
• Instead, use both hands for a firmer grip, using the palms to secure the jar, and always twist the lid open in the direction of your thumb.
• Once the jar is open, you can use both hands to hold the lid, placing it on a non-slip mat or damp cloth.

When holding a cup

• Avoid gripping the cup with just one hand.
• Use both hands when holding a lightweight cup or mug.
• Opt for cups with larger handles for a more comfortable grip.

When carrying dishes

• Avoid carrying dishes in one hand as it puts strain on your thumb and wrist. Use both hands to carry dishes instead.
• Refrain from using a tray to carry dishes, as it puts strain on your neck, shoulders, and elbows.
• A trolley is the best option for carrying dishes.

When lifting heavy objects

• Do not bend forward to lift heavy objects.
• Instead, bend your knees, keep your weight evenly distributed on both feet, hold the object close to your body, and then lift it.

Additional Tips

• For those with arthritis or joint pain, it's best to avoid high-impact exercises.
• Make sure to wear appropriate clothing and footwear when exercising.
• Rest is just as important as exercise—lack of rest can lead to injury.
• It's advisable to work out under the supervision of an expert when using heavy equipment.
• If you have heart conditions or other chronic health issues, always consult your doctor before starting an exercise routine.

Arthritis can be a continuous source of discomfort for those affected. Chronic pain can severely impact daily life and overall quality of living. Making certain lifestyle changes can reduce the risk of developing arthritis or prevent it from worsening. Strategies such as losing weight, quitting smoking, and avoiding improper joint use can be beneficial. The goal of arthritis treatment is to minimize pain, prevent joint damage, and improve or maintain joint function. Alongside medical treatment, staying physically active can reduce pain, improve functionality, and contribute to overall health. It can also help lower the risk of other diseases, such as heart disease and diabetes. Adjusting activity levels based on symptom severity is key to supporting the health of arthritis patients.