Osteoarthritis among Women – Simple Self-Care Tips

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Due to a sedentary lifestyle, obesity, and an overall mediocre lifestyle, many people across the US are suffering from major health complications like osteoarthritis. According to a recent survey, almost 27 million people across America have osteoarthritis out of which 60% of them are women. Osteoarthritis can become a severe health complication restricting your movements and making routine life incredibly hectic and hard to maintain.

Signs You Have Osteoarthritis

If you are confused on whether osteoarthritis has got you, here are some signs that indicate you need a professional treatment:

  • Pain in joints as they are the first ones to feel the pain.
  • Joint stiffness after being immobile for a couple of hours
  • Reduced flexibility.
  • Swelling in the joints.

Self-care Tips to Manage Life with Osteoarthritis

Obviously, you will suffer from a significant change in your lifestyle once diagnosed with osteoarthritis. However, with some basic changes in your general lifestyle, you will be able to regulate your life and stay healthy.

Exercise Everyday

Exercising can hurt a lot and you might not feel like working out every other day with joints that are about to crack. However, research has proven that exercise is actually quite good for your joint health and osteoarthritis management.

Not only is exercise a great way to boost energy and get your blood pumping, but it is also helpful in maintaining your muscle strength and joint flexibility. Instead of just your regular cardio routine, you can actually add resistance training and flexibility workouts like yoga in your routine.

  • Strength training will build stronger muscles which will eventually protect the bones from crumbling and further damage.
  • Cardio sessions will burn more calories and shed excess weight off of your body leading to weight loss – a natural solution to relieve osteoarthritis.
  • Flexibility sessions like yoga will help you get more balanced, organized and develop a good relationship between the mind and body.

Improve Your Diet

Your diet plays a major role in a healthy lifestyle. If you are suffering from osteoarthritis, there is a huge possibility that you were overweight and did not care much about your diet. Fortunately, there is always a way to rebuild you’re eating habits.

Recent research indicated that instead of singling out a food item based on its nutritional value, it is better that you focus on healthy food – or a balanced diet plan.

  • Adding fruits and vegetables which are rich in vitamin C can actually help you be more active and increase joint health. It is normally found abundantly in citrus fruits like grapefruit, oranges, etc.
  • Omega-3 fatty acids can help relieve the pain and discomfort experienced in the joints. It is easily found in fatty fish like salmon, tuna, and mackerel as well as in fish oil.
  • Adding all kinds of fruits and vegetables along with healthy proteins will help you reduce your regular calorie intake and allow you to lose weight which will in return, help you improve the overall health of your joints.

Lose Those Extra Pounds

Even when you go for osteoarthritis treatment, your doctor will ask you to shed a few pounds. Many people who have been obese for a long time end up developing this health issue. For obese fellows, losing a lot of weight is more like a long marathon and a continuous struggle. But with a proper combination of a healthy diet and exercise, you can shed weight and actually feel your body get better. Just take baby steps and you will get there. If you need any professional guidance, there are many healthcare professionals out there who can actually help you lose weight without any complications.

Try Sleeping Better

People who sleep better throughout the night actually feel a lot less stressed than people who don’t. In fact, sleeping for 9 hours a day will help you cope with the discomfort caused by arthritis. You can discuss your sleeping pattern with your doctor. Many people seek the advice of psychiatrists who prescribe them sleeping medications. Also, if you want to sleep better, it is important that you keep gadgets away from your bed. People addicted to sleeping while using electronic gadgets can actually end up with a poorer vision, sleeping issues, and a lot of mental stress.

Take Regular Medications

Many people have prescribed certain OTC medications to relieve the discomfort caused by arthritis. The most common medications prescribed by doctors are:

  • Acetaminophen
  • Aspirin
  • Ibuprofen

Apart from OTC medications, your doctor will also make sure that you take certain supplements. Some of them are:

  • Glucosamine
  • Vitamin D
  • MSM

If your arthritis has reached a serious stage, it is important to not self-medicate yourself. Your doctor will prescribe your medicine according to your current state of health. For OTC medicines, doctors recommend that you shouldn’t take them for more than 10 days.

Seek Alternate Care

Chiropractic treatment is a perfect way to handle the discomfort that occurs due to arthritis. It is a healthy, drugless, natural approach to pain management. Chiropractors are trained to diagnose and fix imbalances and joint problems with specialized techniques.

Physical therapy is also an effective way to feel much better. Many older people who cannot exercise on their own seek the services of a professional therapist. You can also keep going to your alternate care professional even after you feel okay. Many people still go to maintain a healthy lifestyle. For osteoarthritis treatment, your doctor might perform some imaging tests to see the issue. If the present state of your health is out of control, your chiropractor will actually recommend you back to a surgeon.


Osteoarthritis is a common issue among many women across the US. If you are suffering from such an issue, make sure to seek professional medical treatment. Self-care is an important part of keeping fit. Although with proper exercising, therapy, and diet, you can easily make some positive changes in your lifestyle. For patients on medication, make sure to follow the prescription recommended by the doctor instead of medicating yourself without professional recommendation.