Low-impact exercise, stretching, hydration, anti-inflammatory diet, etc.
According to the Centers for Disease Control and Prevention (CDC), there are more than 100 different types of arthritis. “The most common type of arthritis is osteoarthritis, which is mainly caused by wear and tear of the joints,” said Wei Wei-chi, professor of rheumatology at Mount Sinai Hospital in New York.
In addition, there are psoriatic arthritis related to psoriasis, which is an inflammatory skin condition, and inflammatory arthritis including rheumatoid arthritis. These two types, which are technically classified as autoimmune diseases, can more affect people of all ages, typically women.
“None of these types are completely preventable,” said Professor Chi. . American health media ‘Prevention.com’ introduced 10 preemptive measures to lower the risk of arthritis.
1. Do low-impact exercise
People with knee or hip pain or arthritis should avoid high-impact exercise. A continuous pattern of low-impact exercise (swimming, cycling, yoga, etc.) helps strengthen muscles and relieve tension while lowering the risk of overstressing the joints.
2. Stretch every day
Stretching reduces the chance of injury and helps keep joints and muscles moving. Before stretching, you need to make sure your muscles are warmed up. First, warm up your body by taking a five-minute walk or a hot shower bath. Circulate the blood and then start stretching.
3. Do recovery yoga
We recommend restorative yoga for joint and mental health. Restorative yoga is not about maintaining difficult postures, but simple movements that relax your entire body. Just taking baby pose for 3 minutes can help loosen up a variety of muscles, including not only your hips but your back.
4. Follow a diet with anti-inflammatory effects
A study published last year in Nutrition found that an anti-inflammatory diet could reduce systemic markers of inflammation in patients with rheumatoid arthritis, which is exacerbated by inflammation in the body. Eating less processed meat and sugary foods will not prevent arthritis. However, reducing inflammation-causing foods and eating less-inflammatory foods can help lower inflammation in the body, which can make joint pain worse.
5. Always stay hydrated
It sounds simple, but drinking enough water can make a lot of difference to your health. Water is important for removing waste products and toxins for cell health, tissues, organs, and temperature regulation.
6. Take Supplements That May Reduce Your Arthritis Risk
There is no magic supplement that can cure or even prevent arthritis. “Some people report improvement in osteoarthritis symptoms with glucosamine supplements or omega-3 fatty acids, but this has not been proven in large-scale trials,” says Professor Chi. Because glucosamine is found naturally in cartilage to cushion the joints, taking it can help reduce joint pain.
A 2020 study found that taking omega-3 supplements could reduce inflammation and reduce the risk of rheumatism and inflammatory arthritis. A new study reports that curcumin, the active compound in turmeric, may also slow the progression of rheumatoid arthritis. However, it is important to note that before taking any supplement, always check with your doctor for the appropriate dosage.
7. Monitor your blood sugar
Studies have shown a link between arthritis and diabetes. Even if you have not been diagnosed with diabetes, you need to watch your blood sugar levels to avoid developing arthritis. The production of cytokines, an inflammatory protein, may be related to excessive sugar intake. Inflammatory proteins can contribute to joint swelling and stiffness along with joint pain.
8. Quit smoking and drink alcohol in moderation
One thing is for sure, you should avoid smoking. Smoking significantly increases the risk of developing autoimmune diseases such as rheumatoid arthritis. One study found that smokers had a 40% higher risk of developing rheumatoid arthritis. Also, don’t drink too much alcohol.
9. Maintain a healthy weight
“Maintaining a healthy weight is an important part of preventing osteoarthritis,” said Professor Chi. As body weight increases, the wear and tear of cartilage in the joints increases, and certain factors produced by fat cells appear to play an indirect role in promoting osteoarthritis.
10. Prioritize immune health and sleep
A healthy immune system relies on healthy sleeping habits. A 2019 study reported that chronic insomnia and sleep disturbance may contribute to the development of autoimmune diseases such as rheumatoid arthritis and psoriatic arthritis. Sleep disturbances are associated with inflammatory markers in the bloodstream, which are associated with arthritis pain.