11 Jun How to Prevent Arthritis
Since joint pain and inflammation are caused by a combination of genetics, aging, gender, and environmental conditions, there’s no surefire way to prevent arthritis. However, you can help reduce your risk and potentially delay the onset of certain types of arthritis with these tips.
Maintain a Healthy Weight to Prevent Osteoarthritis
Being overweight is a significant risk factor for osteoarthritis, the most common of the more than 100 types of arthritis. Joint pain caused by osteoarthritis occurs over time due to wear and tear. Therefore, it’s understandable that carrying excess weight could speed up the deterioration of joint cartilage, especially in the knees, hips, and ankles.
If you don’t have this condition yet, losing weight can help prevent arthritis. After all, overweight people are almost four times more likely to get knee osteoarthritis than individuals of a healthy weight. Even if you are already diagnosed with osteoarthritis, weight loss can reduce your pain, stiffness, and other symptoms.
Don’t Smoke to Prevent Rheumatoid Arthritis
Did you know smoking can increase your risk of rheumatoid arthritis (RA)? According to a study published in Arthritis Care and Research, smoking is a strong risk factor for seropositive RA, the most common type of rheumatoid arthritis. Smokers are 47 percent more likely to develop RA than people who have never smoked.
If you currently smoke, it’s never too late to quit, and doing so decreases your chance of developing RA. The study shows that people who stopped smoking at least 30 years ago are 37 percent less likely to develop rheumatoid arthritis than people who quit smoking just five years ago. Therefore, the longer you’re smoke-free, the better chance you have to prevent arthritis.
Eat a Healthy, Low-Purine Diet to Prevent Gout
Gout is a painful form of arthritis that occurs when uric acid crystals build up and settle in the joints. Your body produces uric acid after breaking down a substance called purine, which is found in both animal and plant-based foods.
If you have a high risk of gout, you can help prevent this type of arthritis by avoiding food with purine. These include red meat, lamb, pork, organ meats, shellfish, high-fructose corn syrup, and beer. Instead, fill your diet with low-purine foods, such as low-fat dairy products, fruits and vegetables, nuts, grains, potatoes, rice, pasta, bread, eggs, and chicken.
Eat Fish to Reduce Joint Inflammation
Fish—especially salmon, sardines, trout, and mackerel—are high in omega-3 fatty acids. One of the numerous benefits of this healthy fat is the ability to reduce inflammation. The US Department of Agriculture recommends eating two servings of fish a week to get enough omega-3s. This could be beneficial if you want to help prevent arthritis. After all, the Annals of Rheumatic Diseases have found that women who eat fish regularly may lower their risk of developing RA.
Exercise to Strengthen the Muscles Around Your Joints
While regular exercise is an integral part of maintaining a healthy weight, it serves another important purpose: to strengthen the muscles around your joints. This helps to stabilize your joints and protect them from excessive wear and tear.
Combine aerobic activities—such as walking, swimming, or biking—with strength training to maximize the benefits of your efforts. Stretching is also important to maintain flexibility since decreased range of motion is a symptom of arthritis.
Wear Proper Safety Equipment to Avoid Joint Injuries
A traumatic injury caused by playing sports or getting in an accident can cause severe damage to your cartilage and joints. For instance, arthritis is more likely to develop in people who tear their anterior cruciate ligament (ACL) than in people who never experience such injuries.
To avoid the downtime of recovery and to help prevent arthritis, always wear the proper safety equipment when playing sports. Also, follow the recommended techniques when participating in high-risk activities to avoid joint injuries.
Correct Your Posture to Avoid Straining Your Joints
Simple tasks such as sitting, working at a computer, and lifting heavy boxes can strain your joints if you have poor posture. Strive to sit with a straight back and neck, don’t slouch, create an ergonomic workstation, and lift with your knees, not your back. Take frequent breaks from repetitive activities, and if you have to sit for long periods, get up and stretch every hour.
Visit Mile High Spine & Pain Center for Arthritis Treatment
All the information here is effective for reducing your risk of arthritis. However, if you begin to notice pain or stiffness in your joints, you should pursue treatment immediately. Arthritis is a progressive disease, so the longer you wait to see a doctor, the more damage may be done.
Seek relief from your symptoms with arthritis treatment at Mile High Spine & Pain Center in Broomfield. We offer the following:
- Anti-inflammatory joint injections for immediate pain relief
- Manipulation and massage of the affected joints, such as the wrist or knee, to restore flexibility
- Chiropractic adjustments to release tension
- Recommendations for special exercise programs to decrease joint irritation
If you are diagnosed with arthritis, this condition doesn’t have to rule your life! The team at Mile High Spine & Pain Center are ready to help relieve your symptoms so you can live the way you want. Call us at (720) 507-0080 today to schedule your free consultation.
While there’s no sure way to prevent arthritis, these tips can help reduce your risk and delay the onset of joint pain and inflammation as you get older.
You could be genetically predisposed for arthritis if you have a family history of this condition. Help prevent arthritis or delay its onset with these tips.
Hoping to prevent arthritis? Promote healthy joints as you get older by implementing these lifestyle tips.