Arthritis is an informal way of referring to more than 100 different types of diseases that affect both young and old people and can cause pain and weakening in every joint in the body. Fortunately, there are ways to reduce your risk of developing arthritis. Maintaining a healthy weight, avoiding sports injuries, and eating healthy foods are just a few of the steps you can take to reduce your risk. Additionally, discovering the trigger for a type of arthritis may be the key to preventing it, even in people at genetic risk.
Maintaining a healthy weight is one of the best ways to reduce your risk of developing arthritis. Extra pounds put pressure on weight-bearing joints, such as the hips and knees, which can lead to arthritis. Aim for at least two 20- to 30-minute sessions a week of strength exercises. Try doing 8 to 10 repetitions of each exercise with weight or 10 to 15 repetitions without weights or with lighter weights.
Stretch at least 4 to 5 days a week and hold each stretch for 10 to 15 seconds. You can stretch at the end of your workouts or in the morning when you wake up. Avoiding sports injuries is also important for preventing arthritis. Using the right equipment, proper training, and safe play can help prevent anterior cruciate ligament (ACL) tears, which often cause arthrosis (OA).
About 50 percent of people who injure their ACL have radiographic signs of knee arthrosis within 10 to 15 years, even if they have surgery to repair the tear. The relationship between arthritis and diabetes is twofold. According to the Centers for Disease Control and Prevention (CDC), 47 percent of American adults with diabetes also have arthritis. People with arthritis have a 61 percent higher risk of developing diabetes.
Eating healthy foods can help reduce your risk of both diabetes and arthritis. Preparing delicious, whole-grain, healthy foods will make you feel better, give you energy, and help prevent arthritis. Risk factors that are considered modifiable are behaviors and circumstances that can be changed to reduce risk, delay onset, or even prevent arthritis. Current research may open the door to treatments and prevention measures to reduce or even eliminate some forms of arthritis in the future.
If you're concerned about your risk of developing arthritis, talk to our team at 503-850-9950 Monday through Friday starting at 8 a.m.