Osteoarthritis (OA) causes inflammation in the joints and the breakdown and gradual loss of joint cartilage. As the cartilage wears down, a person experiences pain and difficulty with movement. OA is a common joint disorder. It develops in the hand, for example, in 1 in 12 people over the age of 60, according to the […]
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High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide. If left uncontrolled, high blood pressure raises your risk of heart disease and stroke. But there’s good news. There are a number of things you can do to lower […]
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Osteoarthritis (OA) causes inflammation in the joints and the breakdown and gradual loss of joint cartilage. As the cartilage wears down, a person experiences pain and difficulty with movement. OA is a common joint disorder. It develops in the hand, for example, in 1 in 12 people over the age of 60, according to the […]
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High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide. If left uncontrolled, high blood pressure raises your risk of heart disease and stroke. But there’s good news. There are a number of things you can do to lower […]
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Osteoarthritis (OA) causes inflammation in the joints and the breakdown and gradual loss of joint cartilage. As the cartilage wears down, a person experiences pain and difficulty with movement.
OA is a common joint disorder. It develops in the hand, for example, in 1 in 12 people over the age of 60, according to the Arthritis Foundation.
OA is a progressive disease, which means that symptoms worsen over time.
There is no cure, but treatment can help manage pain and swelling and keep a person mobile and active.
Symptoms
OA leads to pain and stiffness in the joints.
In the early stages, a person may have no symptoms. Symptoms may occur in one or more joints, and they tend to appear gradually.
When symptoms develop, they can include:
pain and stiffness that worsen after not moving the joint for a while
swelling
difficulty moving the affected joint
warmth and tenderness in the joints
a loss of muscle bulk
a grating or crackling sound in the joint, known as crepitus
The progression of OA involves:
synovitis — mild inflammation of the tissues around the joints
damage and loss of cartilage
bony growths that form around the edges of joints
Effects
Cartilage is a protective substance that cushions the ends of the bones in the joints and allows the joints to move smoothly and easily.
In people with OA, the smooth surface of the cartilage becomes rough and starts to wear away. As a result, the unprotected bones start to rub together, causing damage and pain.
Eventually, bony lumps form on the joint. The medical names for these are bone spurs or osteophytes, and they can lend a knobbly appearance to the joint.
As the bones change shape, the joints become stiffer, less mobile, and painful. Fluid may also accumulate in the joint, resulting in swelling. While OA can develop in any joint, it commonly affects the knees, hips, hands, lower back, and neck.
The knees
OA usually occurs in both knees, unless it results from an injury or another condition.
A person with the condition may notice that:
There is pain when walking, especially uphill or upstairs.
The knees lock into position, making it harder to straighten the leg.
There is a soft, grating sound when they bend or flex the knee.
The hips
A person with OA in the hips may find that any movement of the hip joint, such as standing up or sitting down, can cause difficulty or discomfort.
Pain in the hips is a common feature of the condition. OA in the hips can also cause pain in the knee or in the thighs and buttocks.
A person may experience this pain while resting as well as while walking, for example.
The hands
In the hands, OA can develop in:
the base of the thumb
the top joint of the other fingers, closest to the nail
the middle joint of the other fingers
A person with the condition may notice:
pain, stiffness, and swelling in the fingers
bumps that develop on the finger joints
a slight bend sideways at the affected joints
fluid-filled lumps or cysts on the backs of the fingers, which may be painful
a bump that develops where the thumb joins the wrist, which can make it difficult to write or turn a key
For some people, the finger pain decreases and eventually goes away, though the swelling and bumps remain.
Anyone who experiences joint stiffness and swelling for more than 2 weeks should see a doctor.
Causes
Doctors do not know the exact cause of OA, but it seems to develop when the body is unable to repair joint tissue in the usual way.
It often affects older people, but it can occur at any age.
Genetic factors
Some genetic features increase the risk of developing OA. When these features are present, the condition can occur in people as young as 20 years old.
Trauma and overuse
A traumatic injury, surgery, or overuse of a joint can undermine the body’s ability to carry out routine repairs and may trigger OA, eventually leading to symptoms.
It can take several years for OA symptoms to appear after an injury.
Reasons for overuse or repeated injury include jobs and sports that involve repetitive movement.
Risk factors
A number of risk factors increase the chances of developing OA.
Sex: OA is more common among females than males, especially after the age of 50.
Age: Symptoms are more likely to appear after the age of 40, though OA can develop in younger people after an injury — especially to the knee — or as a result of another joint condition.
Obesity: Excess weight can put strain on weight-bearing joints, increasing the risk of damage.
Occupation: Jobs that involve repetitive movements in a particular joint increase the risk.
Genetic and hereditary factors: These can increase the risk in some people.
Other conditions
Some diseases and conditions make it more likely that a person will develop OA.
inflammatory arthritis, such as gout or rheumatoid arthritis
Paget’s disease of the bone
septic arthritis
poor alignment of the knee, hip, and ankle
having legs of different lengths
some joint and cartilage abnormalities that are present from birth
Diagnosis
A doctor will ask about symptoms and perform a physical examination.
No definitive test can diagnose OA, but tests can show whether damage has occurred and help rule out other causes.
Tests may include:
X-rays and MRI: These can reveal bone spurs around a joint or a narrowing within a joint, suggesting that cartilage is breaking down.
Joint fluid analysis: A doctor will use a sterile needle to withdraw fluid from an inflamed joint for analysis. This can rule out gout or an infection.
Blood tests: These can help rule out other conditions, such as rheumatoid arthritis.
Treatment
While no treatment can reverse the damage of OA, some can help relieve symptoms and maintain mobility in the affected joints.
Interventions include exercise, manual therapy, lifestyle modification, and medication.
Medication
Medication can help reduce pain.
Acetaminophen (Tylenol)
This can relieve pain in people with mild to moderate symptoms. Follow the doctor’s instructions, as overuse can lead to side effects and cause interactions with other medications.
Nonsteroidal anti-inflammatory drugs
If acetaminophen does not help, the doctor may recommend a stronger pain reliever, which may include ibuprofen, aspirin, or diclofenac.
A person can take these orally or topically, applying the medication directly to the skin.
Capsaicin cream
This is a topical medication that contains the active compound in chilies. It creates a sensation of heat that can reduce levels of substance P, a chemical that acts as a pain messenger.
Pain relief can take 2 weeks to a month to fully take effect.
Do not use the cream on broken or inflamed skin, and avoid touching the eyes, face, and genitals after using it.
Intra-articular cortisone injections
Corticosteroid injections in the joint can help manage severe pain, swelling, and inflammation. These are effective, but frequent use can lead to adverse effects, including joint damage and a higher risk of osteoporosis.
Duloxetine (Cymbalta) is an oral drug that can help treat chronic musculoskeletal pain.
Physical therapy
Various types of physical therapy may help, including:
Transcutaneous electrical nerve stimulation (TENS): A TENS unit attaches to the skin with electrodes. Electrical currents then pass from the unit through the skin and overwhelm the nervous system, reducing its ability to transmit pain signals.
Thermotherapy: Heat and cold may help reduce pain and stiffness in the joints. A person could try wrapping a hot water bottle or an ice pack in a towel and placing it on the affected joint.
Manual therapy: This involves a physical therapist using hands-on techniques to help keep the joints flexible and supple.
Assistive devices
Various tools can provide physical support for a person with OA.
Special footwear or insoles can help, if OA affects the knees, hips, or feet, by distributing body weight more evenly. Some shock-absorbing insoles can also reduce the pressure on the joints.
A stick or cane can help take the weight off of the affected joints and may reduce the risk of a fall. A person should use it on side of the body opposite to the areas with OA.
Splints, leg braces, and supportive dressings can help with resting a painful joint. A splint is a piece of rigid material that provides joint or bone support.
Do not use a splint all the time, however, as the muscles can weaken without use.
Surgery
Some people may need surgery if OA severely affects the hips, knees, joints, or the base of the thumbs.
A doctor will usually only recommend surgery if other therapies have not helped or if there is severe damage in a joint.
Some helpful procedures include:
Arthroplasty
This involves a surgeon removing the damaged areas and inserting an artificial joint, made of metal and plastic. Some refer to this procedure as a total joint replacement.
The joints that most often require replacing are the hip and knee joints, but implants can also replace the joints in the shoulder, finger, ankle, and elbow.
Most people can use their new joint actively and painlessly. However, there is a small risk of infection and bleeding. An artificial joint may also come loose or wear down and eventually need replacing.
Arthrodesis
This involves a surgeon realigning, stabilizing, or surgically fixing the joint to encourage the bones to fuse. Increased stability can reduce pain.
A person with a fused ankle joint will be able to put their weight on it painlessly, but they will not be able to flex it.
Osteotomy
This involves a surgeon removing a small section of bone, either above or below the knee joint. It can realign the leg so that the person’s weight no longer bears down as heavily on the damaged part of the joint.
This can help relieve symptoms, but the person may need knee replacement surgery later on.
Complications
Septic arthritis is joint inflammation caused by bacteria. Joint replacement surgery slightly increases the risk of this infection.
This is a medical emergency, and hospitalization is necessary. Treatment involves antibiotic medication and drainage of the infected fluid from the joint.
Lifestyle tips
A range of strategies can help ease the symptoms of OA. Ask the doctor for advice about suitable lifestyle adjustments. They may recommend:
Exercise and weight control
Exercise is crucial for:
maintaining mobility and range of movement
improving strength and muscle tone
preventing weight gain
building up muscles
reducing stress
lowering the risk of other conditions, such as cardiovascular disease
Current guidelines recommend that everyone should do at least 150 minutes of moderate-intensity exercise each week.
A doctor or physical therapist can help develop an exercise program, and it is important to follow their instructions carefully to prevent further damage.
Choose activities that will not put additional strain on the joints. Swimming and other types of water-based exercise are a good way to keep fit without putting additional pressure on the joints.
Assistive devices and adjustments
A loss of mobility due to OA can lead to further problems, such as:
an increased risk of falls
difficulty carrying out daily tasks
stress
isolation and depression
difficulty working
A physical or occupational therapist can help with these issues. They may recommend:
Assistive devices: Using a walker or cane can help prevent falls.
Adjustments to furniture and home fittings: Higher chairs and devices such as levers that make it easier to turn faucet knobs, for example, can help.
Talking to an employer: It may be possible to make adjustments to the workplace or arrange for more flexible hours.
Supplements
Some research has suggested that people with low vitamin D levels have a higher risk of OA. Also, in people with a low vitamin C intake, the disease may progress more rapidly.
Low levels of vitamin K and selenium may also contribute, but confirming these findings will require further research.
Some people use supplements for OA, including:
omega-3 fatty acids
calcium
vitamin D
The American College of Rheumatology note that there is not enough evidence to support the safety and effectiveness of these supplements for OA. They recommend asking a doctor before using them.
Outlook
OA is a common disease that causes joints to deteriorate, leading to pain and stiffness. It tends to appear during middle age or later.
There is currently no cure, but researchers are looking for ways to slow or reverse the damage. Lifestyle remedies and pain relief medications can help manage it.
Osteoarthritis
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High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide.
If left uncontrolled, high blood pressure raises your risk of heart disease and stroke.
But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.
Here are 15 natural ways to combat high blood pressure.
1. Walk and exercise regularly
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health.
What’s more, doing even more exercise than this reduces your blood pressure even further, according to the National Walkers’ Health Study.
Bottom line: Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
2. Reduce your sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods.
For this reason, many public health efforts are aimed at lowering salt in the food industry.
Many studies have linked high salt intake with high blood pressure and heart events, including stroke.
However, more recent research indicates that the relationship between sodium and high blood pressure is less clear.
One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt.
If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.
Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.
3. Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.
While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects.
In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.
Bottom line: Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking in line with the recommendations.
4. Eat more potassium-rich foods
Potassium is an important mineral.
It helps your body get rid of sodium and eases pressure on your blood vessels.
Modern diets have increased most people’s sodium intake while decreasing potassium intake.
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include:
vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
fruit, including melons, bananas, avocados, oranges, and apricots
dairy, such as milk and yogurt
tuna and salmon
nuts and seeds
beans
Bottom line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.
5. Cut back on caffeine
If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost.
However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase.
In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t drink it.
Caffeine may have a stronger effect on people who don’t consume it regularly.
If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure.
Bottom line: Caffeine can cause a short-term spike in blood pressure, although for many people, it does not cause a lasting increase.
6. Learn to manage stress
Stress is a key driver of high blood pressure.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthful food that can adversely affect blood pressure.
Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:
Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
Work less: Working a lot, and stressful work situations, in general, are linked to high blood pressure.
Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.
7. Eat dark chocolate or cocoa
Here’s a piece of advice you can really get behind.
While eating massive amounts of dark chocolate probably won’t help your heart, small amounts may.
That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.
A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.
For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.
Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.
8. Lose weight
In people with overweight, losing weight can make a big difference to heart health.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure .
In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg.
To put that in perspective, a healthy reading should be less than 120/80 mm Hg.
The effect is even greater when weight loss is paired with exercise.
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
Bottom line: Losing weight can significantly lower high blood pressure. This effect is even more significant when you exercise.
9. Quit smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.
Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time.
Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk.
Bottom line: There’s conflicting research about smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.
10. Cut added sugar and refined carbs
There’s a growing body of research showing a link between added sugar and high blood pressure.
In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day.
Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure .
And it’s not just sugar — all refined carbs, such as the kind found in white flour — convert rapidly to sugar in your bloodstream and may cause problems.
Some studies have shown that low carb diets may also help reduce blood pressure.
One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs .
Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.
11. Eat berries
Berries are full of more than just juicy flavor.
They’re also packed with polyphenols, natural plant compounds that are good for your heart.
Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation.
One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables.
Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.
Bottom line: Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.
12. Try meditation or deep breathing
While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.
Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.
There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure.
Deep breathing techniques can also be quite effective.
In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat.
Try guided meditation or deep breathing. Here’s a video to get you started.
Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.
13. Eat calcium-rich foods
People with low calcium intake often have high blood pressure.
While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthful levels.
For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. For women over 50 and men over 70, it’s 1,200 mg per day.
In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines, and tofu. Here is a list of calcium-rich plant-based foods.
Bottom line: Calcium-rich diets are linked to healthy blood pressure levels. You can get calcium through eating dark leafy greens and tofu, as well as dairy.
14. Take natural supplements
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:
Aged garlic extract: Researchers have used aged garlic extract successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.
Bottom line: Researchers have investigated several natural supplements for their ability to lower blood pressure.
15. Eat foods rich in magnesium
Magnesium is an important mineral that helps blood vessels relax.
While magnesium deficiency is pretty rare, many people don’t get enough.
Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear.
Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure.
You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, meat, and whole grains.
Bottom line: Magnesium is an essential mineral that helps regulate blood pressure. Find it in whole foods, such as legumes and whole grains.
Take home message
High blood pressure affects a large proportion of the world’s population.
While drugs are one way to treat the condition, there are many other natural techniques, including eating certain foods that can help.
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