Last updated on 13 January 2026 by Brisbane Livewell Clinic Editorial Team
Are You Vulnerable to Osteoarthritis? Take These 7 Steps
Osteoarthritis occurs when the cartilage cushioning your joints begins to wear down. This deterioration can lead to bones rubbing together, causing pain, inflammation, stiffness, and reduced mobility. It often affects the knees, elbows, wrists, shoulders, and ankles, with severity ranging from mild discomfort to debilitating pain.
Osteoarthritis is the most common form of arthritis in Australia, affecting around 1.8 million Australians, or approximately 1 in 13 people. While some risk factors for osteoarthritis are unavoidable, such as age or genetics, understanding your vulnerabilities can help you take preventive measures and manage symptoms effectively.
Key Takeaways
- Osteoarthritis is the leading form of arthritis in Australia.
- Risk factors include genetics, gender, sports injuries, and occupational strain.
- Early preventive measures and holistic treatment options, like naturopathy, can improve outcomes.
7 Steps to Reduce Your Risk of Osteoarthritis
1. Consult a Naturopath for Personalised Guidance
Book an appointment with a Naturopath to assess your risk factors and create a Wellness Plan tailored to your needs. Understanding your vulnerabilities is the first step in prevention.
2. Adopt an Anti-Inflammatory Diet
Work with your Naturopath to design a diet rich in omega-3 fatty acids, antioxidants, and anti-inflammatory foods. This can reduce joint inflammation and slow cartilage loss.
3. Incorporate Low-Impact Exercise into Your Routine
Engage in gentle exercises like yoga, swimming, or walking to strengthen the muscles around your joints.
4. Identify and Address Nutritional Deficiencies
A Naturopath can assess your nutrient levels and suggest supplements, such as turmeric or omega-3s, to improve joint health and manage inflammation.
5. Prioritise Weight Management
Excess weight puts unnecessary strain on your joints.
6. Learn to Manage Stress Effectively
Chronic stress can worsen inflammation and joint pain. Naturopaths can recommend stress-reduction techniques, such as mindfulness or meditation, to support your overall well-being.
7. Schedule Regular Check-Ins with Your Naturopath
Ongoing care ensures your Wellness Plan is effective and allows for adjustments as needed. Regular consultations can help you stay on track and reduce your risk of osteoarthritis.
What Is Osteoarthritis and Why Does It Happen?
Osteoarthritis is a degenerative joint condition caused by the gradual breakdown of cartilage. Cartilage acts as a protective cushion between bones, and as it wears away, joints become more prone to pain and stiffness. Key factors that contribute to osteoarthritis include genetic predisposition, hormonal changes, injuries, and repetitive joint strain.
Are You at Risk of Osteoarthritis?
Some people are more vulnerable to osteoarthritis due to specific risk factors. Understanding these can help you work with your physician to create a proactive plan for prevention and management.
Genetic Predisposition
Osteoarthritis often has a genetic component, meaning it may run in families. If your parents, grandparents, or siblings have been diagnosed with osteoarthritis, your risk may be higher. Share your family medical history with your doctor, including any known joint issues in close relatives. Early diagnosis can help prevent further cartilage deterioration with lifestyle changes and treatment.
Gender Differences
Women are significantly more likely to develop osteoarthritis than men, with 10.2% of Australian women affected compared to 5.6% of men. Hormonal fluctuations, especially after menopause, and differences in joint structure make women more vulnerable to cartilage loss and joint pain.
Sports Injuries
Previous joint injuries, especially from high-impact sports, increase the likelihood of developing osteoarthritis later in life. Common sports-related injuries that contribute to this risk include torn cartilage, ligament damage, and ACL injuries.
Occupational Strain
Jobs involving repetitive motions or physical labour can put significant strain on joints, leading to premature cartilage loss. Professions requiring climbing, kneeling, or squatting for extended periods increase the risk of osteoarthritis in the hands, knees, and hips.
Symptoms and Early Warning Signs of Osteoarthritis
Osteoarthritis is a progressive condition, but recognising its symptoms early can make a significant difference in slowing its progression. Common symptoms include:
- Joint pain or stiffness, particularly after activity or rest.
- Swelling or tenderness around affected joints.
- A grinding or cracking sensation during joint movement.
- Loss of flexibility or range of motion in the joint.
If you experience any of these symptoms, consult your healthcare provider for an assessment and tailored advice.
How Naturopathy Supports Osteoarthritis Management
Naturopathy offers a holistic approach to managing osteoarthritis. By focusing on lifestyle adjustments and natural remedies, Naturopaths help patients reduce pain and inflammation while promoting joint health.
Recipe for Joint Support – Sardine & Avocado Salad
This fresh and easy-to-make- is packed with flavour while delivering significant nutritional benefits. The Sardine and Avocado Salad can help reduce inflammation and support joint, heart, and overall health.
Sardines are know for its omega-3 fatty acids that help calm inflammation and support joint mobility. Avocado and extra-virgin olive oil offer good fats and antioxidants that support cellular health while leafy green provide essential vitamins and minerals that support tissue repair and general wellbeing.
Ingredients
- 100 gms Sardines ( if packed in oil, drain)
- .5 Lemon (juiced and divided)
- 4 gms Parsley (finely chopped)
- 120 gms Baby Spinach (packed)
- 29 gms Radishes (thinly sliced)
- 15 ml Extra Virgin Olive Oil
- 1 Avocado (sliced)
- 170 milligrams Sea Salt
Instructions
- Place the sardines on a plate and drizzle with half the lemon juice and parsley. Set aside and let marinate for 15 minutes.
- Divide the spinach into bowls along with the radishes and sardines. Drizzle with extra virgin olive oil and the rest of the lemon juice. Top with avocado, season with sea salt and enjoy!
- No Sardines? Use Tuna instead.
FAQs
1. What is osteoarthritis, and how does it develop?
Osteoarthritis is a degenerative condition caused by the breakdown of cartilage in joints, leading to pain, inflammation, and stiffness.
2. What are the early signs of osteoarthritis?
Early signs include joint pain, swelling, stiffness, and reduced flexibility, especially after activity or rest.
3. Are women more prone to osteoarthritis than men?
Women are at higher risk due to hormonal, biological, and genetic factors, particularly after menopause.
4. Can sports injuries cause osteoarthritis?
Joint injuries like torn cartilage or ligament damage significantly increase the risk of developing osteoarthritis later in life.
5. How can your job increase your risk of osteoarthritis?
Jobs requiring repetitive movements or physical strain, such as kneeling or squatting, can accelerate cartilage loss and joint inflammation.
6. Can osteoarthritis be prevented?
While it may not always be preventable, maintaining a healthy weight, staying active, and protecting your joints can reduce the risk.
7. How does Naturopathy help manage osteoarthritis?
Naturopathy provides personalised advice on diet, exercise, and natural remedies to reduce symptoms and support joint health.
8. What types of exercise are best for osteoarthritis?
Low-impact activities like yoga, swimming, and walking can help strengthen muscles and reduce joint strain.
9. Are there natural remedies for osteoarthritis pain?
Natural anti-inflammatories, such as turmeric and omega-3 supplements, may help reduce pain and swelling.
