How to Prevent Arthritis?

Joint Health Tips: Prevent Arthritis Before It Starts

Arthritis is a common condition that affects millions of people worldwide. It causes stiffness, pain, and inflammation in the joints. Even though many types of arthritis affect people, the most prevalent forms are rheumatoid arthritis and osteoarthritis. While age and genetics play a primary role in the development of arthritis, there are also a lot of proactive measures that can help prevent it.

Healthy Lifestyle Measures to Prevent Arthritis

Here is an overview of some lifestyle measures which help prevent the condition of arthritis:

Maintaining a Healthy Weight

Excess weight is a significant factor that contributes to the condition of arthritis. Having extra pounds puts additional pressure on the weight-bearing joints of the body, like the hips, knees, and spine. Every pound of excess weight can put up to four pounds of additional pressure on the knees. Hence, by following a regular exercise and diet, one can significantly reduce the risk of developing arthritis or even slow its progression.

Staying Physically Active

Regular physical activity helps keep the joints flexible, strengthens muscles and improves the overall function of joints. Doing exercises of low impact, like swimming, cycling, and yoga, is very beneficial in maintaining the good health of joints without putting too much pressure on them. You need to aim for at least 150 minutes of exercise in a single week to remain healthy.

Eating a Joint-Friendly Diet

Nutrition also plays a major role in the upkeep of an individual’s physical health. Having a diet that is rich in anti-inflammatory foods can help reduce the risk of joint inflammation. Try to incorporate plenty of vegetables, lean proteins, whole grains and healthy fats in your meals. Moreover, avoid having any kind of processed foods, sugar and refined carbohydrates, because they can promote inflammation in the body.

Staying Hydrated

The cushioning material of joints, namely cartilage, is mostly made of water. Staying hydrated helps to maintain the flexibility and lubrication of joints. You need to aim for at least 8 glasses of water per day.

Avoiding Smoking and Consuming Alcohol

Smoking is linked to an increased risk of rheumatoid arthritis and accelerates the breakdown of joints. It impairs the immune system and actively reduces the density of bones, thereby increasing the risk of joint damage. Similarly, excessive alcohol consumption can contribute to inflammation and deteriorate bone health. By limiting alcohol and quitting smoking, one can significantly improve overall health and reduce the risk of arthritis.

Monitoring Joint Pain

Early detection is very important in the prevention of arthritis. If you experience joint pain or stiffness, do not ignore it, as you may have arthritis. Consult a healthcare professional early on to get a diagnosis and the necessary treatment and medication to curb it.

Managing Stress

Chronic stress can worsen inflammation and contribute to an autoimmune flare-up. Practising techniques like meditation, deep breathing and regular physical activity can help to keep stress in check and promote overall joint health.

While there is no guaranteed way of preventing arthritis, by adopting a healthy lifestyle with proper attention to weight management, one can significantly reduce the risk of getting arthritis. By adopting the positive lifestyle measures mentioned above, one can stay active and pain-free as one ages.