Don't let the aches of arthritis get you down

Think you may have arthritis … or know someone who does? Here’s what you should know.

Two common types

Arthritis literally means “inflammation of a joint” — the place where two bones connect. The two most common types of arthritis are:

• osteoarthritis, where wear and tear cause cartilage breakdown
• rheumatoid arthritis (RA), which is an autoimmune disease

Both types share the symptom of stiff, achy joints. A combination of things causes cartilage breakdown in osteoarthritis, such as older age, joint injuries, genetic tendencies and obesity. With RA, however, the body’s immune system attacks its own joints, causing their lining to swell and hurt.

Who gets it?

Nearly 60% of people diagnosed with arthritis are under age 65, but typically over 40 years old. But arthritis can affect people younger than that, especially if they’ve had joint injuries. Being overweight can lead to arthritis of the knees because of the increased stress on the joints. Middle-aged and older women with a family history of arthritis also have a higher risk.

Rheumatoid arthritis — the autoimmune disease — is also more common in women than in men. It occurs when the body’s immune system, which normally fights off bacteria and viruses, mistakenly attacks the joints. It often affects the same joints on both sides of the body — hands, wrists, knees, ankles, feet, elbows and shoulders can be affected.

Since there’s no cure for arthritis, trying to decrease your risk of coming down with it is the best bet. Here are three tips to help you or someone you know possibly lower the odds of getting arthritis:

1. Work out regularly and stay active.
2. Maintain a healthy weight.
3. Prevent injuries to your joints.

Managing symptoms

Experts agree that to lessen arthritis pain and improve flexibility and strength, people with arthritis must exercise. Most types of moderate, low-impact exercise are helpful, but experts especially recommend strength-training, stretching and water workouts:

• The stronger your muscles are around your joints, the greater the pressure they take off those joints.
• Gentle stretching improves your flexibility and increases your range of motion. That means tasks like reaching for something on a top shelf or turning your neck in the car to see what’s behind you might be easier than if you’re not stretching and exercising.
• Regular activity enhances circulation to keep joints lubricated. Aim for 30 minutes a day, but even shorter bouts of exercise can help.

There are a variety of ways to help manage arthritis symptoms of pain, stiffness and inflammation. Many people find they learn what works for them through trial and error:

• Check your weight. Losing just 10 pounds relieves each knee of about 30 pounds with each stride taken.
• Over-the-counter pain relievers, such as acetaminophen or ibuprofen, which also relieves inflammation, can help.
• Apply hot or cold packs for short-term relief. Find what works for you. Heat helps relax aching muscles, while cold numbs the area so you don’t feel as much pain. Don’t use either treatment for more than 20 minutes at a time. Let your skin return to normal temperature between applications. And don’t use heat with creams or rubs since this can result in burns.
• Some experts recommend your weekly diet have several servings of anti-inflammatory omega-3 fatty acids such as wild Alaskan salmon and other cold-water fish, freshly ground flaxseed, omega-3-fortified eggs, and walnuts. Seasonings such as ginger and turmeric appear to have anti-inflammatory properties and may help relieve this symptom. Some people find that limiting foods such as tomatoes, potatoes and peppers can reduce arthritic pain.