5 Simple Lifestyle Strategies That Can Help Slow OA Progression

May is Arthritis Awareness Month, offering a valuable opportunity to highlight the actions available to mitigate the impact of osteoarthritis (OA) on your joints and overall well-being.

OA is a progressive condition often associated with aging, overuse, or previous injuries, but lifestyle modifications can slow its progression and improve your overall well-being.

Our team at NYC Pain MD also offers innovative, evidence-based services that address pain and other symptoms at the source, including discomfort, stiffness, and decreased mobility related to osteoarthritis.

Here are five simple yet effective strategies we recommend to help manage OA by preserving your joint health.

Schedule a visit

Many people put off seeing a doctor for achy, stiff joints that may cause you to wince first thing in the morning but seem to improve as the day wears on. This is a hallmark sign of early osteoarthritis.

Seeking early medical intervention when symptoms are mild can help manage OA more effectively and prevent further joint deterioration.

Your NYC Pain MD arthritis specialist can assess the severity of your condition, recommend conservative treatments such as physical therapy, medications, and lifestyle modifications, and discuss potential interventions, if needed.

Innovative, nonsurgical treatments available at NYC Pain MD include regenerative medicine therapies like PRP or stem cell injections, SoftWave® tissue regenerative treatments, and radiofrequency pain blocks.

Check your weight

Excess weight places additional stress on weight-bearing joints, such as the knees, hips, and lower back, which can accelerate cartilage breakdown.

Even a modest reduction in body weight can significantly alleviate joint pain and slow the progression of OA.

Adopting a balanced diet rich in whole foods, lean proteins, healthy fats, and fiber can support weight management while providing essential nutrients for maintaining joint health.

Keep moving

It may seem counterintuitive to exercise with joint pain, but staying active is crucial for maintaining joint function and reducing stiffness.

The type of exercise you engage in matters. Choose joint-friendly, low-impact activities, such as walking, swimming, or yoga, to strengthen the muscles that support the joints, improve flexibility, and reduce inflammation.

If your schedule doesn’t allow large chunks of exercise time, break your activity into 15-minute slots. Try a quick walk or swim after breakfast or lunch, and wind down from the day with a late-afternoon yoga session.

Prioritize joint-friendly nutrition

Certain nutrients support joint health, thereby slowing OA progression. Inflammation is a significant trigger of joint deterioration and pain.

Thus, we recommend incorporating anti-inflammatory foods such as fatty fish (like salmon and mackerel), nuts, seeds, leafy greens, and berries.

Reducing processed foods, sugars, and excessive consumption of red meat can also lower inflammation in your body.

Protect your joints

Practicing joint-friendly habits can prevent further wear-and-tear. Use assistive devices if needed, wear supportive footwear, and avoid repetitive movements that strain your joints.

Engaging in strength training to build muscle around the joints provides additional support and reduces stress on cartilage. Be mindful of your posture and body mechanics to minimize unnecessary strain on your joints.

Chronic stress can lead to increased inflammation, which may worsen OA symptoms. Engage in stress-reducing activities such as meditation, deep breathing exercises, and hobbies that bring relaxation.

Additionally, ensuring adequate rest and quality sleep allows your body to repair and recover. Aim for at least 7-9 hours of sleep per night and establish a relaxing bedtime routine to enhance sleep quality.

It’s never too late, or too early, to focus on joint health. Schedule a visit at NYC Pain MD by calling us or requesting an appointment online today. Our New York City offices are located in Manhattan’s Financial District and in Astoria, Queens.