How to Prevent Arthritis
Arthritis is the medical term for inflammation of the joint. While it's often used synonymously with the condition osteoarthritis, there are, in fact, more than 100 different types of the condition. These range from inflammatory arthritis, like psoriatic arthritis or rheumatoid arthritis, to infectious causes, like septic arthritis.
While the symptoms and causes of these conditions differ significantly, they all lead to joint deformity and loss of function.
In this post, we'll discuss osteoarthritis specifically, answering how to prevent arthritis through dietary and lifestyle changes.
What is osteoarthritis?
The common type of arthritis is osteoarthritis (OA). According to the Arthritis Foundation, it occurs as the protective cartilage covering the ends of the joints wears away. That's why you'll hear OA referred to as degenerative arthritis or wear-and-tear arthritis.
Unlike other types of arthritis, it is not characterized by hot, swollen joints. Indeed, while some inflammation does occur, the immune system is not significantly involved.
How to prevent arthritis
Reduce your weight
Excessive weight gain increases the pressure on your knees, lower back, and foot joints. On level ground, the pressure on your knees is equivalent to 1.5 times your body weight – it's even higher when climbing steps or tying your shoe. For every 10 pounds overweight, your knee receives an increased force of 30 to 60 pounds per step.
Obese individuals, therefore, significantly increase their risk of developing knee OA – by up to 4.55 times.
Eat omega-3s
Omega-3s are widely considered something of a "superfood." Found in foods like oily fish, nuts and seeds, plant oils, and fortified eggs and juices, omega-3s are potent anti-inflammatory agents. With inflammation playing a role in OA, eating these wholesome foods will prevent disease progression; and they can also reduce your risk of developing other types of arthritis like rheumatoid arthritis.
Adopting a Mediterranean Diet, rich in vegetables, fruits, fish, and whole grains, while limiting red meat, will not only increase your omega-3 consumption but also help weight loss.
Exercise frequently
Sounds counterintuitive? Surely exercising will only increase the wear and tear in your joints, right? Nope. In fact, exercise will relieve the stress of excess weight on your joints and strengthen the surrounding muscles. Stronger joints are stabler joints, better protected from wear and tear.
Nevertheless, avoiding high-impact exercises, like running, is a sensible idea. Popular exercises include walking, swimming, and biking. Try to do 30 minutes of aerobic exercise 5 days a week.
Strength training is also an excellent form of exercise for strengthening muscle. Whether you're lifting weight or using elastic resistance bands, you'll help relieve and prevent the worst effects of OA. You should also consider flexibility and balance exercises, such as yoga or pilates, to help increase your range of motion, prevent stiffness, and reduce your risk of injury.
Increase your fiber intake
All forms of arthritis are, by definition, inflammatory in nature – even OA. High fiber diets are known to decrease inflammation and improve osteoarthritis. In one study, consuming large quantities of fiber reduces the risk of developing symptomatic OA.
Foods rich in fiber includes fruits, vegetables, whole grains, and legumes. The Academy of Nutrition and Dietetics advises that women should consume 25 grams of fiber daily, and men should get about 38 grams daily.
Avoid joint injuries
That's easier said than done. After all, no one intentionally injures their joints or gets a fracture. However, it's one of the most significant risk factors for developing OA. For example, around half of all people who injure their anterior cruciate ligament (ACL) develop knee OA within 10 to 15 years – even if the injury is repaired.
Wearing protective equipment, supportive shoes, and always warming up before playing spots will greatly reduce your risk of injury. Moreover, practicing specific balance and core strengthening exercises can further prevent injuries from occurring.
Stop smoking
Smoking is one of the most damaging habits. Not only does it increase your risk of cancer, heart disease, lung disease, and more, but it also increases your risk of arthritis. While it's a preventable risk factor for OA because smoking leads to bone deterioration, it doubles the risk of developing rheumatoid arthritis in men and increases the risk by around 1.3 times in women.
Moreover, people who smoke don't respond as effectively to arthritis medications, increasing pain, discomfort, and disease progression.
Final thoughts
Experiencing some wear and tear in your joints is a normal part of aging. That doesn't mean debilitating arthritis is something we should all expect. Through exercise, a healthy diet, weight loss, and smoking cessation, people can reduce their risk of developing OA, protecting their joints for years to come.
