Arthritis is a common term that is used to refer joint diseases or joint pain. Some types of arthritis are preventable by lifestyle choices, diet management and exercises.
There are over 100 different types of arthritis with three types being the main ones namely,
- Osteoarthritis
- Psoriatic arthritis
- Rheumatoid arthritis
Every type of arthritis develops differently, but is painful and lead to a loss of function and joint deformity. You cannot always prevent arthritis since some reasons like family history and aging are out of your hands. Besides, some healthy habits can help you reduce the risk of developing painful joints as you age. Some of these habits can help you prevent other diseases too. Here are some habits and tips that help you prevent the risk of arthritis.
- Healthy Diet
A diet that is rich in omega - 3 fatty acids helps prevent the development of arthritis. A variety of food that is rich in omega – 3 fatty acids are,
- Nuts and seeds like flaxseeds, walnuts and chia seeds.
- Fatty fish, like cold water fish like tuna, salmon and sardines.
- Bone healthy nutrients like eggs, milk and yogurt.
- Plant oils like soybean, canola and flaxseeds.
- Supplements.
Other foods that help reduce arthritis includes,
- Low fat dairy, which improves the bone density and strengthens it.
- Cherries, as they have anti-inflammatory properties.
- Citrus fruits contain vitamin C that helps in preventing inflammatory arthritis
- Green tea, for they contain antioxidants that protect the cartilage.
- Broccoli, which slows the development of osteoarthritis
- Garlic, which prevents cartilage damage.
- Exercise
Getting some physical activity is one of the best ways to prevent arthritis. Getting about 30 minutes of exercise every day helps in keeping the joints flexible and helps in strengthening the muscles which supports the bones.
- Weight Management
You might think that a few extra pounds may not matter, but for every pound you gain, you put the stress of four extra pounds on the joints and increases the strain on the hips. This pressure is responsible for the cartilage breakdown and helps cushion the joints.
Fat cells cause inflammation in the body and produce proteins known as cytokines which are responsible for an increase in the breakdown of the joint cartilages.
As your weight increases, the production of cytokines also increase which fastens the destruction of the cartilage which is irreplaceable.
- Sugar Levels
High levels of blood sugar may exacerbate symptoms of arthritis, particularly in individuals with inflammatory forms of the condition, such as rheumatoid arthritis.
When you consume a lot of sugar, it can trigger inflammation in the body, which may worsen the inflammation associated with arthritis. In addition, it also leads to weight gain and obesity, which can also increase the strain on joints and exacerbate arthritis symptoms.
While there is no clear consensus on the exact relationship between sugar intake and arthritis, reducing your sugar level is generally considered to be a healthy lifestyle choice that may help improve overall health and reduce inflammation in the body.
You might wonder, why something that can only damage the lungs could be responsible for joint pain.
Smoking causes breathing and circulatory problems which makes it difficult to get active which prevents movement like exercises that helps in maintaining joint flexibility and strengthening the muscles that supports the joints.
- Avoid Injury
As time passes the joints tend to wear out naturally. When you cause injury to your joints, e.g., while playing or due to an accident, you tend to damage the cartilage and cause it to deteriorate more quickly.
To avoid any injury, always make sure you warm up before playing sports and also use the proper safety equipment. Wear elbow, knee, and wrist pads and supportive shoes.
- Medical Consultation
If you feel a pain in your joint, and it does not seem to go away in a few days, then a visit to a medical professional is recommended. Arthritis is usually a progressive condition and the more time it is left untreated, the more painful and unmanageable it gets. A doctor will be able to identify the type of arthritis and help in relieving the pain and progress of the arthritis.
- Protect your Knees
Bending the knees, squatting, climbing, heavy lifting and kneeling could lead to arthritis problems down the road. Lifting anything heavy can especially be hard on the joints. Standing for long hours and wear & tear of a joint from overuse are other risk factors for arthritis. Even some types of jobs also lead to joint problems.
Takeaway:
It is not always that one gets to prevent arthritis. There are hundreds of types of arthritis, each with its own causes and risk factors.
In some cases it is possible to identify the risk factors and work to lose weight, exercise and quitting smoking, but other factors like family history is something that cannot be changed. If you are concerned about your risk of developing arthritis, do not hesitate to go to a health care professional for advice.
