Arthritis causes inflammation of one or more joints, and it can get worse with age. There are over 100 types of arthritis and related conditions. It is a leading cause of disability, and people of all ages and gender can have arthritis.
In arthritis, the cartilages get disintegrated due to which bones rub against each other, which eventually causes pain. A few healthy habits and changes in behavior can reduce the risk of arthritis. Some of the easy ways you must try are-
- Calcium Intake– Calcium strengthens your bones. Calcium rich foods such as milk and yogurt must be a part of your diet. Of course you can go for dairy products which are low in fat to keep a check on your weight. Other food items rich in calcium are broccoli, salmon, spinach, peanuts, and almonds.
- Exercise– Exercising daily not only helps you lose weight but also strengthens your muscles and protects them from degenerating. Set a moderate exercise routine for yourself including low impact aerobics such as walking and swimming. You can also include weight training and stretching for more effective results and flexibility.
- Fish– Adding fish to your diet can minimize the risk of arthritis. Fishes such as salmon, trout and sardines are rich in omega 3 fatty acids, which are healthy polyunsaturated fats. Consuming fish also reduces inflammation. Eating fish at least twice a week would reduce the risk of Rheumatoid Arthritis in women.
- Maintain your Weight– Joints of the knees, ankles, hips, and spine are affected by obesity, and causes arthritis in old age. Increased pressure on the knees escalates the risk of osteoarthritis. Proper diet and exercise will help you maintain a healthy weight.
- Protection from Injuries– Injuries can cause joints to wear out or get damaged, and influence development of arthritis in later years. Protect your joints so as to decrease the risk of arthritis. Take safety measures while playing sports and be attentive to avoid accidents. Also, do not leave any injuries untreated.
- Reduce Repetitive Motions– Repetitive motions cause muscular disorders. Sitting in one position for a long time, uneasy bending or improper kneeling can cause repetitive stress in muscles which can later result in osteoarthritis. An accurate body posture helps in balancing the weight body, hence maintaining joint health in the long run.
You cannot prevent arthritis completely, but abiding to these ways can lower the risk or at least delay the onset of arthritis.