Stiff, painful joints are often considered a natural part of growing old, but they could also be a symptom of osteoarthritis. Although OA is more common among older people, the degenerative joint disease can affect anyone — regardless of age, race or gender.

Older people are more prone to OA simply because they have had more time to exert wear and tear on their bodies, says Lauren Davidson, registered dietician with Toronto-based Cleveland Clinic Canada. Some people get OA earlier in life as a result of a specific cause, such as a sports injury or accident, family history or being overweight, Davidson says: “Sixty-five per cent of people who are obese will develop OA.”

OA is caused by the breakdown and loss of cartilage between the joints. When joints are healthy, the cartilage acts as a cushion between the bones, allowing them to move smoothly. When the cartilage wears down, the bones may form bumps on the ends, called spurs. If the cartilage is worn away completely, bones are left to rub against each other, resulting in inflammation.

Pain around the joints is the first sign of OA, which progresses slowly. In the more advanced stages of OA, swelling, stiffness and even loss of joint function can occur. The joints most commonly affected are the weight-bearing joints: the knees, the hips and the back. OA can also affect the neck, the big toe and the base of the thumb, as well as the end joints of the fingers.

The exact cause of OA is unknown, and there is no known cure. Normal activity and exercise are beneficial for the joints — and are not considered a cause of OA.

Maintaining a healthy body weight and exercising are key to keeping joints healthy, says Barb Rimmer, a physiotherapist in Peterborough, Ont., with the Arthritis Society, Ontario Division (www.arthritis.ca). Every five kilograms that you are overweight adds 20 kg of stress to the knees, she says, and about 15 kg to the hips, she says: “If you are [50 kg] overweight, that’s 200 kg of extra weight you are putting on your knees with every step.”

There is no magic bullet — no known specific food or nutrient will prevent OA. But a diet that includes fruit and vegetables and certain nutrients may slow OA’s progress. Davidson and Rimmer offer the following tips to help prevent OA or minimize its effects:

> Eat Well. Follow the Canada Food Guide to ensure you’re getting the required nutrients, including calcium for strong bones and protein for muscle tissue. Limit your intake of salt and sugar, Rimmer says, which affects your weight.@page_break@Make sure you are getting an adequate amount of vitamins C and D. Vitamin C is important for the formation of collagen, a protein that makes up muscle tissue. Women need 75 milligrams of vitamin C a day; men need 90 mg. Get vitamin C from fruits, especially citrus fruits.

Studies have shown that people with OA have a vitamin D deficiency, which causes some cartilage loss. Davidson recommends a daily dose of 1,000 units; those at high risk can take up to 4,000 units daily. “If you have the [OA] disease,” Davidson says, “[vitamin D] might keep it from getting worse.”

Eat foods that are rich in omega-3 fatty acids. OA is inflammation, and omega-3s are anti-inflammatory. Foods that are rich in omega-3s include salmon, tuna, mackerel, walnuts, canola oil and flax oil or ground flaxseed. “There is not a lot of conclusive evidence that says omega-3s will help,” Davidson says. “But because we know of its anti inflammatory properties, it might be beneficial to someone experiencing pain.”

> Try Glucosamine And Chondroitin. The theory is that these supplements may increase the formation of new cartilage, and some people swear that they relieve pain. But, Davidson says, if you don’t notice a difference after three months, stop taking these supplements.

> Get Physically Active. Exercise keeps your muscles strong so they provide good protection for the joints. Do a variety of motion exercises, stretching and endurance exercises, such as walking, swimming and cycling. But, Rimmer says, running — a high-impact exercise — can aggravate OA.

> Take Care Of Your Joints. Maintain good posture and wear footwear with effective arch support and cushioning — both indoors and outdoors. Good footwear helps maintain healthy feet, ankles, knees, hips and your back.

Pace yourself: if you have to do a series of jobs around the house, don’t do all the heavy work at once; alternate with some light work. Putting stress on your joints can accelerate the wear and tear that leads to OA. Avoid excessive heavy lifting. Use a buggy for heavy grocery bags or ask for help.

Use heat or cold to help with pain. Heat helps stiff, aching joints; ice is good for hot, swollen joints. Some people prefer ice for pain; others prefer heat. Use whichever works for you.

If OA progresses, your doctor may recommend surgery. There are effective surgical procedures for the hips and knees. If your joint pain, stiffness or swelling lasts for more than two weeks, you should see your doctor. IE