Arthritis is an age-related degenerative condition that damages the joints and causes inflammation in them. It is one of the most common conditions that affect the adults of the country.
There is no assured preventive measure to avoid arthritis as there are many factors involved such as age, genetic constitution, and, in some cases, gender. Out of 100 different types of arthritis, the three main and the ones that are commonly found to affect the adults are osteoarthritides, rheumatoid arthritis, and psoriatic arthritis.
Irrespective of the type of arthritis, it can be a painful experience and can result in deformity or loss of function.
You can avoid the same and reduce the risk of developing the painful symptoms of arthritis. Let’s have a look at some of these preventive measures.
- Control your weight
The knees support the maximum body weight. Being obese and overweight can take a toll on the knees. Being overweight by just 10 pounds puts a direct effect of 30 to 60 pounds on the knees as you take each step. Overweight women are more likely to suffer from osteoarthritis because of extra pounds and depleting levels of vitamin D with increasing age. Thus, it is necessary to maintain a healthy diet and perform a light exercise to bring your weight in a healthier range.
- Avoid injury
You will come across this preventive measure more often. This is because as arthritis is a result of wear and tear of joints, damage to the cartilage can cause to wear it out more quickly. Thus, to avoid injury make sure to use proper safety equipment when playing sports and make sure you use correct exercise techniques.
With strengthening the muscle around the joints, exercising regularly takes the stress of excess weight off the joints. It also stabilizes the joints and protects them from further wear and tear. To get maximum benefits from the exercising, you may also opt for alternate aerobic exercises and activities like brisk walking and swimming. Stretching will also help in maintaining flexibility and range of motion.
- Protect your joints
You should protect your joints by using the right techniques and postures when sitting, working, and lifting. This protects your joints from strains. For instance, when picking up objects, avoid lifting with your back. Lift with your knees and hips. Carrying items close to your body will avoid excess strain on your wrists. When sitting for longer periods during your working hours, make sure that your arms, back, and legs are well supported.
- Keep a check on Vitamin D
This preventive measure is specially for women as they experience decline in vitamin D levels as they progress toward their menopausal age. Low levels of vitamin D in the body can lead to osteoarthritis. Thus, it is advised to consume vitamin D in the form of supplements or foods that are rich in vitamin D.
- Eat more fish
Certain fishes such as salmon, trout, mackerel, and sardines are rich in omega – 3 fatty acids. Omega-3 fatty acids is a polyunsaturated fat that has a number of health benefits. When it comes to arthritis, it helps in reducing the inflammation in the body. A recent study suggests that women who eat fish on a daily basis stand at a lower risk from getting diagnosed with rheumatoid arthritis. It is recommended that eating fish that is rich in omega-3 fatty acids twice a week will keep the symptoms of arthritis at bay.
- Stay hydrated
The cartilages in our joints are mostly made up of water. This is the reason it makes it such a great cushion for the joints. A dehydrated body sucks out all the water from the cartilage, making it more vulnerable to wear and tear. This is commonly seen in people suffering from spinal osteoarthritis or some other form of degenerative disk disease. The loss of moisture from the cartilages increases the pain. Drinking at least 6 to 8 cups of water daily will help you stay hydrated and keep the moisture in the cartilages intact.
Believe it or not, drinking wine or alcohol in moderate amounts can lower the risk of rheumatoid arthritis. At the same time, it is important that you ask your doctor or a healthcare professional if it is safe for you to consume alcohol, especially when you are on prescribed medications.
- Arthritis, or any other disease for that matter, does not discriminate before striking. Thus, it is necessary that you take all the preventive measures and consult your healthcare professional to keep these diseases at bay.