Arthritis is commonly associated with ageing, but the recent announcement by badminton star Saina Nehwal about her potential retirement due to the condition challenges this perception. While Nehwal’s disorder can be a result of repetitive strain on joints due to sports, there are other reasons for the development in young Indians.
Arthritis affects around 22.5% of adults in India, which means one in every five adults
-Indian Council of Medical Research ( ICMR ) survey of 2022
What is causing it?
Sedentary lifestyles: Long hours of sitting at desks, studying, or spending time on digital devices can weaken muscles and reduce joint flexibility, leading to joint pain and, eventually, arthritis.
Obesity and poor diet: Excess weight puts extra pressure on the joints, especially the knees and hips, leading to early onset osteoarthritis.
Sports injuries: Highly active young individuals, especially athletes, risk developing arthritis due to repetitive strain on their joints.
Genetics and autoimmune disorders : Rheumatoid arthritis and other autoimmune diseases can also affect younger people, particularly those with a family history of the condition. These disorders cause the immune system to attack healthy joints, leading to inflammation and pain.
-With inputs from Dr. Manan Vora , Orthopaedic Surgeon, Sports Medicine Expert & Content Creator
Warning signs to watch for:
Want to avoid getting arthritis, here are lifestyle changes to make:
Keep weight in check: Losing excess weight can decrease the chances of developing arthritis by reducing pressure on joints. Strive for a healthy BMI by combining a well-rounded diet with consistent physical activity .
Engage in physical activity consistently: Engaging in low-impact activities such as yoga, swimming, or biking can help increase flexibility and decrease rigidity, hence, improving mobility. Engage in moderate-intensity exercise for a minimum of 30 minutes every day.
Consume a diet that reduces inflammation: Incorporate whole foods like fruits, vegetables, and omega-3-rich foods into your diet to decrease inflammation. Include oily fish, nuts and seeds, green vegetables with leaves, and berries. Processed and sugary foods is a no!
Stretch it out: Stretching and range-of-motion activities can enhance flexibility and alleviate stiffness. Exercises that focus on strengthening the muscles near the joints are beneficial for improving support and stability.
Good posture and ergonomics: When seated at a desk, use a chair that supports your lower back and keeps your spine in a neutral position. Prevent excessive strain on certain joints by avoiding repetitive movements and employing correct lifting methods when handling heavy items.
Consider supplementation: Specific supplements such as glucosamine, chondroitin, and omega-3 fatty acids can promote the health of joints. Seek advice from a medical professional before incorporating.
Handle stress: Utilize stress-relieving methods like mindfulness, meditation, or deep-breathing exercises to effectively control stress levels. Try getting 7-8 hours of sleep every night.
-With inputs from Jashan Vij, Health & Fat Loss Coach
How to manage arthritis?
Arthritis affects around 22.5% of adults in India, which means one in every five adults
-Indian Council of Medical Research ( ICMR ) survey of 2022
What is causing it?
Sedentary lifestyles: Long hours of sitting at desks, studying, or spending time on digital devices can weaken muscles and reduce joint flexibility, leading to joint pain and, eventually, arthritis.
Obesity and poor diet: Excess weight puts extra pressure on the joints, especially the knees and hips, leading to early onset osteoarthritis.
Sports injuries: Highly active young individuals, especially athletes, risk developing arthritis due to repetitive strain on their joints.
Genetics and autoimmune disorders : Rheumatoid arthritis and other autoimmune diseases can also affect younger people, particularly those with a family history of the condition. These disorders cause the immune system to attack healthy joints, leading to inflammation and pain.
-With inputs from Dr. Manan Vora , Orthopaedic Surgeon, Sports Medicine Expert & Content Creator
Warning signs to watch for:
- Pain in the joints, especially in the knees, wrists, or fingers, that doesn’t go away after rest or mild activity
- Experience stiffness in your joints after waking up or after periods of inactivity
- Swollen joints or consistent tenderness in the affected areas are red flags
- Find it difficult to move certain joints as freely as before or experience a decreased range of motion
Want to avoid getting arthritis, here are lifestyle changes to make:
Keep weight in check: Losing excess weight can decrease the chances of developing arthritis by reducing pressure on joints. Strive for a healthy BMI by combining a well-rounded diet with consistent physical activity .
Engage in physical activity consistently: Engaging in low-impact activities such as yoga, swimming, or biking can help increase flexibility and decrease rigidity, hence, improving mobility. Engage in moderate-intensity exercise for a minimum of 30 minutes every day.
Consume a diet that reduces inflammation: Incorporate whole foods like fruits, vegetables, and omega-3-rich foods into your diet to decrease inflammation. Include oily fish, nuts and seeds, green vegetables with leaves, and berries. Processed and sugary foods is a no!
Stretch it out: Stretching and range-of-motion activities can enhance flexibility and alleviate stiffness. Exercises that focus on strengthening the muscles near the joints are beneficial for improving support and stability.
Good posture and ergonomics: When seated at a desk, use a chair that supports your lower back and keeps your spine in a neutral position. Prevent excessive strain on certain joints by avoiding repetitive movements and employing correct lifting methods when handling heavy items.
Consider supplementation: Specific supplements such as glucosamine, chondroitin, and omega-3 fatty acids can promote the health of joints. Seek advice from a medical professional before incorporating.
Handle stress: Utilize stress-relieving methods like mindfulness, meditation, or deep-breathing exercises to effectively control stress levels. Try getting 7-8 hours of sleep every night.
-With inputs from Jashan Vij, Health & Fat Loss Coach
How to manage arthritis?
- Steps to lose weight
- Low-impact exercise
- Strength training to build muscle mass
- Medication along with joint supplements
- Injection therapies using Orthbiologics like platelet-rich plasma therapy
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