All about osteoarthritis and women

If you've just been diagnosed with osteoarthritis, you're not alone. Many women over 50 years old discover that osteoarthritis is the reason for their creaking knees, aching backs and sore fingers. Suddenly life is all about osteoarthritis - but luckily arthritis doesn't have to take control.

Arthritis is the most common form of disability. It's also a natural part of ageing, says Dr Primal Kaur, director of the Osteoporosis Clinic at Temple University School of Medicine in Philadelphia in the US.

In the UK, about 8.5 million people are affected by this condition.

"I'm constantly telling people that the body is like a car, so there's going to be wear and tear as we grow older", says Kaur, an arthritis specialist. Men typically feel the onset earlier in life than women do, she says. After age 55, more women than men will develop it and women often have it more severely, she adds.

All about osteoarthritis: what's going on?

Osteoarthritis is a condition that affects cartilage, the rubbery cushion covering bones in the joints, keeping them flexible. Over time, cartilage begins to stiffen and damages more easily, and gradually it loses its "shock absorber" qualities. Bones start rubbing against each other and you start to feel pain.

Women tend to be plagued by osteoarthritis more than men. Heredity increases the risk. A genetic defect triggering defective cartilage or a joint abnormality can lead to osteoarthritis.

Other risk factors are involved. For example, obesity puts extra stress on knees and hips, which leads to cartilage breakdown. A sports injury, severe back injury or broken bone can take its toll on the joints and pretty soon you have osteoarthritis.

Tips to manage your osteoarthritis pain

Your life doesn't have to be all about osteoarthritis. There's a lot you can do to enjoy a better quality of life. By learning about your disease and making some changes, you can have a good quality of life:

1. Lose weight. If you are overweight, you're putting extra stress on your weight-bearing joints. Losing weight reduces the risk of further joint injury and increases your mobility
2. Work at your diet. If losing weight is your goal, ask your GP for a referral to a dietitian to talk about how you can adopt healthy eating habits
3. Stay active. Exercise is by far the best treatment for osteoarthritis. Exercise helps you lose weight, increases flexibility, eases pain, boosts your mood, strengthens your heart and improves your blood flow. Walking around the shops, swimming and water aerobics are all popular because they are easy on the joints. If exercise is painful at first, stick with it, it will get easier and will reduce pain in the long run. However make sure you speak to your GP before starting a new fitness regime or changing your diet
4. Build up your strength. Muscles become weak when you have osteoarthritis and that leads to more pain. By doing exercises to strengthen your muscles, you ease the pain and develop greater stability in your joints, so there's less risk of falls. Also, certain exercises can increase the range of motion in your joints. Talk to your GP or a physiotherapist to be sure you're doing these exercises correctly
5. Have fun. Don't let your life be all about osteoarthritis. Get out, have a good time! When you're distracted from the pain, you'll feel happier. Sports, hobbies, volunteer projects and other activities can take your mind off the pain. If you're having trouble participating in your favourite activities, talk to an occupational therapist about your options
6. Make adjustments. Sensible changes can reduce the strain on your joints and muscles and prevent painful spasms. If you have osteoarthritis in your back, make sure it gets good support when you sit. That means sitting in a chair to read, not reading in bed. If you have arthritis in your hip, it helps to adjust your toilet seat or furniture to a comfortable level
7. Use heat and cold. Heating pads, hot packs, a warm bath or shower, warm wax (paraffin) applications, these increase blood flow, easing pain and stiffness. Cold packs can reduce inflammation in a sore area. Many people keep bags of ice or frozen vegetables (such as peas) to hand. Wrapped in a towel, these cold packs easily mould to fit a sore joint such as a knee
8. Take a break. While exercise is great for helping osteoarthritis, overexertion can cause even more pain. It's important to slow down or stop when you need to. Tune in to your body and learn when you're doing too much
9. Get plenty of sleep. Life is better when you get a good night's sleep. You feel less pain and cope better. If you're having trouble sleeping, talk to your GP or a physiotherapist. You may need a better mattress or different sleeping position. Taking your medicine at different times can also provide more night-time pain relief. Take a warm bath before bedtime to relax sore muscles
10. Have a soothing massage. Massage helps relieve pain by increasing blood flow and warmth in painful areas
11. Take medicines correctly. Non-prescription painkillers such as paracetamol or ibuprofen can be effective at relieving osteoarthritis pain. It's important to take them as directed on the label, says Kaur. "A lot of patients take one pill a day and say it's not working. Before you give up on it, you must take it around the clock as directed", she says. Creams, rubs and sprays applied to the skin can also help relieve pain. These can be used in addition to oral painkillers, but use them as directed to make sure you get the maximum benefit
12. Use assistive devices. If you feel unstable on your feet and think you might fall, then it's time for a walking stick, walker or knee brace. "Assistive devices help take weight off the joint and decrease pain, in addition to making you feel more stable on your feet", says Kaur. If you opt for a walking stick or cane, make sure you choose one that fits you and learn how to use it correctly, advises Kaur. "A lot of people don't know how to select a cane - the correct length of cane. They don't know how to hold it, how to use it. You don't use a cane on the same side as the pain. You want to take the load off that side", she says

Life isn't all about osteoarthritis. That's why the more you know about how to manage pain, the easier you'll manage your arthritis and your life.