Arthritis is the second leading cause of disability and incapacity for work. You can’t always prevent arthritis. However, you can delay the symptoms of arthritis by practicing some health habits.
Here are some tips that help you prevent arthritis for a long time.
Drink plenty of water
Cartilage in your joints works as shock absorbers which needs an adequate supply of water to cushion the joints. Therefore, keeping your body properly hydrated is important to prevent arthritis. Drink at least 6-8 cups of water per day to improve the health of the cartilage.
Eat a healthy diet
A healthy diet may help ease the symptoms of your arthritis.
Increase the consumption of foods that contain omega-3 fatty acids that fight inflammation in the body. Certain fish like salmon, tuna, mackerel, trout and herring are rich in omega-3 fatty acids. Flaxseeds and walnuts also contain considerable amount of omega-3 fats. Therefore, try to add these foods in your diet as much as possible.
Increase calcium intake. Calcium is important for keeping your bones healthy. Eat dairy products such as milk, cheese and yogurt that are rich in calcium. You may also try some non-dairy foods like broccoli, salmon, spinach, black beans, peanuts, almonds, tofu, sardines and sesame seeds.
Increase intake of vitamins C and D that support healthy joints. Vitamin C reduces your risk of inflammatory arthritis. Bell peppers, oranges, mangoes, strawberries and pineapple are rich in vitamin C. Vitamin D helps calcium to be absorbed into the body and bones. Salmon, tuna, eggs, and dairy products like milk and yoghurt naturally contain vitamin D.
It is advisable that you consult your doctor before you change your dietary practices.
Maintain a healthy weight
If you are at a healthy weight, maintaining that in the same level may prevent arthritis.
Excess weight is clearly a risk factor for developing arthritis. Being overweight increases the load you put on your joints like knees, ankles, hips and spine that cause them wear away prematurely.
Exercise not only reduces the stress of excess weight, but also strengthens your muscles and improves the flexibility of your joints.
Keeping a consistent exercise schedule helps you maintain flexibility and range of motion. Try some low-impact exercise like walking, swimming, cycling and some stretching exercises. Do not over exercise and avoid repetitive movements like running which can cause undue stress on your joints later in life.
Injuries in joints may damage the cartilage and cause it to wear out prematurely. In order to prevent from injuries, always use protective equipment while playing games or sports and use proper exercise techniques.
Whenever you undergo any injuries, make sure you get proper treatments and give enough time for the injury to heal thoroughly before you involve in sports or exercise again.
Maintain proper posture
Pay attention to your posture in your daily routine. Improper knee bending, bending over, squatting and kneeling can cause repetitive stress in your joints. Therefore, by fixing your posture you can keep your joints healthy.
Reduce repetitive movements in your daily life
Our day-to-day life may include harmful repetitive movements of wrists or knees that can lead to arthritis later in life.
Try to control activities regularly enough to prevent repetitive strain on the joints. When carrying items, carry them close to your body so that much strain will not be put on your wrists. If you have to sit for a long time, make sure you stand up every 30 minutes and give yourself a break.
Quit smoking and control alcohol consumption
Smoking and drinking weakens vitamin absorption and bone structure. Therefore, quitting smoking and avoiding excess alcohol consumption may prevent arthritis.