There is no sure way to prevent arthritis, but there are steps you can take to reduce the risk of joint stiffness and pain as you age. Maintaining a healthy weight, doing strength exercises, stretching regularly, and avoiding smoking are all important factors in preventing arthritis. Eating a low-fat anti-inflammatory diet that is rich in omega-3 fatty acids can also help reduce the chance of developing arthritis. Additionally, controlling your sugar levels, drinking enough water, and following a balanced diet based on whole foods can help keep your immune system under control and reduce the risk of arthritis flare-ups.
Finally, reducing your exposure to toxins and following a sleep routine can help keep your joints lubricated and reduce pain. Maintaining a healthy weight is one of the most important steps you can take to reduce the risk of developing arthritis. Being overweight or obese increases the risk of developing osteoarthritis (OA), rheumatoid arthritis (RA) and psoriatic arthritis (PsA). Try to do at least two sessions of 20 to 30 minutes a week of strength exercises. Aim for 8 to 10 repetitions of each exercise with weight or 10 to 15 repetitions without weights or with lighter weights.
Stretching at least 4 to 5 days a week and holding each stretch for 10 to 15 seconds is also important. You can stretch at the end of your workouts or in the morning when you wake up. Avoiding smoking or working to quit smoking is also an important way to reduce the chance of developing arthritis. According to the Centers for Disease Control and Prevention (CDC), 47 percent of U. S.
adults with diabetes also have arthritis, while people with arthritis have a 61 percent higher risk of developing diabetes. Diet, exercise, and smoking are important factors in preventing arthritis. A person can try to follow a low-fat anti-inflammatory diet that is rich in omega-3 fatty acids. Try to avoid sugary drinks, fried and fatty foods, corn, red meat, dairy and soy as much as possible, and replace them with anti-inflammatory foods such as fish and tons of fruits and vegetables. When you shop at the local market, shop around the perimeter of the store (where most whole foods are found) instead of going down all the aisles.
When you cook, “think about adding more color to your plate” by incorporating phytonutrients such as tomatoes, carrots, peppers, pumpkins, berries and dark green leafy vegetables such as kale, broccoli, bok choy, garlic, onions and chives. Drinking enough water actually makes a difference in your health. Henry recommends taking omega fatty acid supplements, as well as turmeric supplements and even probiotics for your overall well-being and to reduce the risk of arthritis. But even if you haven't been diagnosed with diabetes yet, you should control your sugar levels to avoid arthritis flare-ups. These pro-inflammatory proteins can contribute to joint swelling and stiffness, along with joint pain. An absolute certainty is that you should avoid smoking; according to a study, the risk of developing rheumatoid arthritis is 40 percent higher if you smoke. Chi is about following a balanced diet based on whole foods that are as anti-inflammatory as possible.
In your workouts, do low-impact exercises as much as possible; it's still beneficial for maintaining weight but it can help you build muscle while putting as little pressure on your joints as possible. The best thing you can do to keep your sleep routine and therefore your immune system under control is to evaluate your sleep hygiene. Paul says that maintaining a regular sleep routine and avoiding naps during the day when you can will help. You might also want to pause your coffee consumption after early afternoon he says. When it's time to sleep, reduce the time you spend in front of the screen for at least an hour beforehand and make sure you have a quiet, comfortable and dark bedroom that's conducive to seven to eight hours. Eating less meat, sugar and processed foods may not necessarily prevent the onset of arthritis according to Dr.
Specifically to treat or reduce the risk of arthritis that elimination of toxins can prevent inflammation and also keep joints lubricated which should therefore reduce pain according to the Arthritis Foundation. People can take some steps to reduce the risk of developing hand arthritis or keep it from getting worse. Fortunately there are things you can do to try to prevent the pain and limited range of motion that arthritis can cause. According to a Swedish study a diet rich in omega-3 fatty acids may help prevent the development of rheumatoid arthritis in women.