Arthritis cannot always be avoided. Some factors are beyond your control, such as age and family history. A few healthy practices, on the other hand, can help minimize your risk of getting aching joints as you age.
There are over 100 different kinds of arthritis. Osteoarthritis (OA), psoriatic arthritis (PsA), and rheumatoid arthritis (RA) are the three most common forms. Each variety develops differently, but all are painful and can result in joint deformity and function loss.
Other than remedies like arthritis cream and tonics, many preventive behaviors, such as consuming a healthy diet, can also aid in the prevention of other diseases. Continue reading to find out more.
- Consume omega-3s
Omega-3 fatty acids are a type of polyunsaturated fat. Omega-3s, with so many other benefits, are also proven to heal inflammation, preventing the chances of arthritis to occur. It is evident from several researches that omega-3s reduce RA activity in the joints.
Omega-3 supplements come in a variety of dosages. They are obtained from various sources, including fish oil, krill oil, cod liver oil, and algal oil.
If you’re a vegetarian or vegan, consider these non-fish omega-3 sources as Walnuts, chia seeds, flaxseeds, Soybean, canola, and flaxseed oils are examples of plant oils.
- Learn to manage weight
Maintaining a healthy weight can help relieve arthritis discomfort.
Arthritis affects around 23% of overweight adults and 31% of obese people in the United States. In patients with knee OA, losing only one pound of weight can relieve four pounds of pressure on the knees.
- Get moving
Exercise not only relieves joint stress caused by excess weight, but it also repairs the muscles surrounding the joints. This helps to stabilize them and protects them from wear and strain.
Exercise is classified into four sorts: endurance or aerobic exercises, strength exercises, flexibility exercises, and balance exercises. It is critical to acquire all four; however, consult your health professional before doing so.
- Avoid injury
Your joints may begin to wear down gradually over time. When you injure your joints, such as while playing sports or in an accident, you might damage the cartilage, causing it to wear out faster.
Warm up before participating in sports and wear the correct safety equipment to avoid injury. Wear protectors for the knee, wrist, and elbow, as well as shoes that are comfortable and supportive.
- Keep your joints protected
Activities that involve climbing, kneeling, bending the knees, heavy lifting, and squatting all have the potential to cause joint difficulties in the future.
Using proper sitting and lifting habits will help prevent your joints from common strains. When lifting objects, for example, lift using your knees and hips rather than your back. Carry goods close to your body to avoid putting undue strain on your wrists while carrying them.
- Quit smoking
It can be difficult to break the habit. Quitting smoking, on the other hand, not only reduces the risk of lung and cardiac disease but may also avoid developing arthritis.
The first systematic evaluation of studies on smoking and the risk of RA was published in 2010. The researchers discovered that male smokers were roughly twice as likely as male nonsmokers to acquire RA. Female smokers were roughly 1.3 times more likely than female nonsmokers to acquire RA.
When to see a doctor?
Consult a doctor or rheumatologist if you begin to experience arthritic symptoms such as stiffness, pain in the joints, and swelling. Arthritis damage is frequently progressive, which means that the longer you wait to get treatment, the more damage can occur to the joint.
A doctor will be able to recommend medicines or lifestyle changes to reduce the progression of your arthritis and retain your mobility.