Osteoarthritis is age-related wear and tear and can therefore hardly be stopped by our behavior – a fatal mistake that can make our lives unnecessarily difficult and significantly restrict our freedom of movement. Because, as research now knows without a doubt, this widespread joint disease arises from the interaction of very different triggers, which together set a harmful inflammatory process in motion.

The only positive thing about it is that we can effectively influence some of the key risk factors ourselves.

Since it “feeds” passively from the surrounding synovial fluid, exercise and sporting activity are vital as a natural pump, so to speak. This is the only way the cartilage can be adequately supplied with nutrients and oxygen. This also ensures the removal of metabolic end products.

The significant impact physical activity has on a stable cartilage structure is impressively shown by serial examinations of joggers compared to people who are less physically active.

Better not handball or football

Maximum performance is not required: moderate exercise, such as swimming in particular, is recommended. It reduces your own body weight, relieving the strain on your joints, but still strengthening the muscles all around – from the upper body to the legs. Hiking is also recommended as an ideal full-body workout, even at an advanced age.

Anyone who already has osteoarthritis or other joint damage should choose sports that involve repetitive, i.e. low-stress, movements.

• handball,
• Squash,
• football
• as well as other injury-prone sports with rapid changes of direction.

A healthy weight reduces the risk of osteoarthritis

In addition to a lack of exercise, being overweight is another crucial factor in the cause of osteoarthritis. Fatty tissue puts strain on the joints not only because of the higher body weight. In addition, the biochemical activity of fatty tissue, especially abdominal fat, increases the general tendency to inflammation throughout the body, including in the joints (the real problem with being overweight).

To put it simply: Fat tissue produces substances that promote inflammation. If these get into the synovial fluid, they accelerate the softening and dissolution of the cartilage tissue. Abundant fat cells therefore increase the breakdown of cartilage in the joints in several ways.

Alkaline nutrition is good for the joints

We should not only pay attention to the amount of food we eat every day, but also to its quality. Another risk factor for osteoarthritis is an unbalanced, unhealthy diet. Whether salads, mushrooms or other plant-based foods – an alkaline diet cannot restore destroyed cartilage tissue, but it can have a positive effect on the cartilage and slow down or even stop the progression of osteoarthritis.

In addition to broccoli and kale, doctors recommend that osteoarthritis patients take anti-inflammatory omega 3 fatty acids, such as those found in nuts (especially walnuts), linseed oil or fish (herring, salmon, mackerel). According to the latest scientific findings, they have a positive effect on the joint situation. Saltwater fish should also be on the menu frequently because of their vitamin D content, which strengthens bones and counteracts joint wear.

However, a little more restraint is recommended when it comes to the risk factor of recreational poisons. If you can’t do without alcohol and nicotine, you should at least reduce them.

Important: age, genes and gender

In addition to the osteoarthritis triggers that we can influence, there are a number of other risk factors that we unfortunately cannot control.

• the genetic predisposition,
• Deformities such as hallux valgus or knock-knees,
• cartilage injuries,
• older age
• as well as the female gender.

Why women suffer from this joint disease far more often than men has not yet been scientifically clarified in detail. One reason for this is probably the estrogen deficiency that occurs with menopause: If the production of this anti-inflammatory hormone drops, connective tissue and cartilage are less supplied with synovial fluid and muscles and joints receive less blood.