By Jack Cox

As you age, your body starts to show signs of wear and tear just like a car. But if you do the right maintenance, avoid overloading and drive with care, it should stay roadworthy for years.

That’s what doctors say when they talk about arthritis, the top U.S. cause of disability. Experts expect arthritis to grow even more common as millions of baby boomers get older in the next 15 to 20 years.

“Although we have extended our life span, we have not extended the warranty on our frame or musculoskeletal system, and things break down,” says Philadelphia-area orthopedic surgeon Nicholas DiNubile, M.D.

The Centers for Disease Control and Prevention says nearly 70 million Americans have arthritis or chronic joint symptoms. That’s about one in three adults, most of them over 45. An estimated 21 million of them have osteoarthritis, the leading form. It’s marked by the breakdown of cartilage, which cushions the bone ends in hand joints and weight-bearing joints such as knees, hips, feet and back.

But there are ways to head off or manage arthritis pain and stiffness, doctors say. Exercise and good nutrition top the list.

“Preventing arthritis is more complicated than it sounds, because whether you get it depends in part on your genetics and bone structure, which you can’t control. If you’re knock-kneed or bowlegged, for example, it predisposes you to arthritis. It’s like a car. If it’s not put together right, something is going to break down,” says V. Michael Holers, M.D., head of rheumatology at the University of Colorado Health Sciences Center.

“But arthritis also depends in part on the amount of exercise you get, because strong muscles make for strong joints,” Dr. Holers adds. “Another factor is making sure you eat right so that your bones get adequate calcium.” Too little calcium can cause the brittle-bone disease osteoporosis, which can lead to osteoarthritis. Milk is a good source of calcium, but there are others. The list includes yogurt, broccoli, spinach, kale, figs, salmon, calcium-fortified orange juice and calcium supplements.

The Arthritis Foundation also suggests you eat oranges and other antioxidants, limit caffeine intake to no more than one cup of coffee a day and take glucosamine. That supplement has been shown to ease osteoarthritis inflammation, particularly in the knee.

As for exercise, doctors say physical activity strengthens your muscles and helps fight obesity. Too much weight is a key risk factor for arthritis. Every pound you gain adds 4 pounds of stress to your knees, researchers say. Losing enough weight (10 to 15 pounds for women, about 20 for men) may halve the risk of knee arthritis, studies have shown.

The notion that people with arthritis should rein in activity and move as little as they can is a myth. “That would be the worst thing you could do,” says Vermont rheumatologist John H. Bland, M.D., coauthor of Arthritis: What Exercises Work.

Some doctors advise swimming, cycling, tai chi, yoga, golf or other low-impact workouts — but Dr. Bland urges that patients simply go for walks. Stretch before and after your stroll. You can get an illustrated guide called Twenty Exercises for Arthritis Management from the Orthopedic Society for Sports Medicine Web site (www.sportsmed.org).

You can also help yourself by working to prevent accidents and injuries in sports, on the job and at home by using good safety practices and protective gear. The Arthritis Foundation cites a study that shows a single knee injury early in life can give a person five times the normal risk for arthritis as an adult.

“Listen to your body,” Dr. DiNubile says. “If there is joint pain that’s creating swelling or limited movement, or keeping you up at night, get an evaluation.”

BE GOOD TO JOINTS AT WORK

• At a computer, ease neck strain by putting your document holder at eye level. A hands-free phone headset can help whether you use a computer or not.
• Sit with your upper body about two feet from the screen and the top of your head even with the top of the monitor.
• Adjust your chair so your elbows are at a right angle while you type. Support your wrists with a wrist rest.
• Carry heavy loads with your palms or arms, not your hands. Keep them close to your body. When you can, slide items rather than lifting them.
• Leave your high heels at home. Experts say a three-inch heel exerts seven times more stress on your foot than a one-inch heel.

TO LEARN MORE

• Arthritis Foundation: www.arthritis.org, 800-283-7800.
• National Institute of Arthritis and Musculoskeletal and Skin Diseases: www.niams.nih.gov.

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