K-State Research and Extension

      They say it is best to write about something you know, and I can definitely relate to this topic of arthritis and age! I have been doing physical therapy after having some carpel tunnel surgery, but during the process of finding the carpel tunnel I also discovered I have arthritis in my hands. While arthritis is more common among older adults, arthritis develops in younger people too. Among adults aged 65 and older, 50% report have been diagnosed with arthritis. Among adults aged 45 to 65 years, 31% report having been diagnosed with arthritis. Apparently, I am in good company!
      To better understand my own health, I decided to research information and publications from Extension resources related to Arthritis. Penn State and South Dakota State Extension both had some excellent information I felt would be helpful to share.
      According to the CDC 24% of Americans are diagnosed with arthritis. The term arthritis refers to inflammation and pain in the joints. The main symptoms of arthritis include pain and stiffness in the joints, as well as swelling and decreased range of motion. Osteoarthritis (OA) is the most common form of arthritis, affecting over 32.5 million people in the United States. It is sometimes called degenerative joint disease or “wear and tear” arthritis.
      Behavior and lifestyle changes are one of the most important factors when aiming to reduce your risk of developing arthritis and in managing your current condition. Not surprisingly, many of the changes are ones that are best practices for overall good health.
* Stay active. Try to accumulate at least 30 minutes a day of aerobic activity and include 2-3x a week of strength training.
* Maintain a healthy weight. Studies show even a 5 percent weight loss (typically 10 to 12 pounds) will help reduce pain and increase mobility. Losing weight also reduces inflammation.
* Protect your joints. Avoid high-impact activities and regularly practice strength and flexibility exercises.
* Avoid the use of nicotine products.
* Eat a balanced, healthy diet. Consider following a Mediterranean eating pattern that includes high amounts of vegetables, fruits, whole grains, fish, olive oil, and nuts; limited meat, poultry, and full-fat dairy. Studies show those with arthritis eating a Mediterranean diet had significantly better quality of life and less pain, stiffness, disability, and depression.
      For those involved in agriculture here are some more specific things to consider.
* Use mechanical assistance and assisted devices for farming tasks.
* Avoid jarring movements. Gently step off the equipment instead of jumping down.
* Alternate difficult jobs with easier ones. Such as replacing fence posts in the morning when you have the most strength and working on less physically demanding projects in the afternoon.
* Use proper technique and good form when lifting or carrying objects. Always bend from the knees and use your leg muscles to push yourself up to standing.
* Wear good quality, supportive footwear.
* When in the barn or shop, keep a chair, stool or bench nearby so you can rest from time to time.
      More resources on arthritis and agriculture are available from the Kansas Agribility Project at https://bookstore.ksre.ksu.edu/pubs/MF3470.pdf
      It is also important to remember that sound research and studies are the best information to follow. Take care of your bones and joints to ensure they will last you a lifetime!