Arthritis Prevention: What Can One Do?
- Keep your bones healthy with a balanced healthy diet.
- Maintaining healthy weight helps reduce the symptoms.
- Do simple exercises and stretching, but avoid heavy work outs.
- Keep your doctor aware of every symptom.
Arthritis, one of the leading causes of disability, is a joint disorder that stems from inflammation. It can’t be prevented when the causes include increasing age; family history and gender which are out of our control. However, there are certain health habits that can be changed to reduce the risk of developing painful joints as you age. Here is how you can do that!
Include Fish in your Diet
Moat fish are rich in omega-3 fatty acids which is a healthy polyunsaturated fat. Omega- 3s fatty acids have a number of health benefits and may help in reducing inflammation in the body. According to a study from Annals of the Rheumatic Diseases, women who eat fish on a regular basis have lower risk of getting rheumatoid arthritis. Fish high in omega-3s include salmon, trout, mackerel and sardines. Eat fish twice a week to prevent rheumatoid arthritis.
Control Your Weight
Since your knees have to support your body weight, being overweight or obese can take a toll on your knees. Women who are overweight are four times more likely to develop knee osteoarthritis as compared with those with healthy weight. Proper diet and regular exercising can bring your weight within a healthier range.
Exercising regularly not only relieves the stress of excess weight off from your joints, but it also strengthens muscles around the joints protecting them from wear and tear. In order to get maximum benefits from your exercise program, alternate aerobic activities such as walking or swimming with strengthening exercises. You may also do some simple stretching to maintain flexibility and range of motion.
The joints begin to wear out with time but when you injure your joints due to an accident or while playing sports; your joints wear out more quickly due to damage in the cartilage. Try to avoid getting injured while playing sports by using proper safety equipments and using correct exercise techniques.
Protect your Joints
You can protect your joints from everyday strains by using the right techniques during everyday activities including sitting, working or lifting something. You should always lift your knees and hips when you pick up objects. Keep the items close to your body in order to avoid to strain on your wrist. And if you have to sit for long periods of time at work, make sure that your back, legs and arms are well supported. Also, take breaks after every few couple of hours.
See your Doctor
When you notice the signs of arthritis, you should see your doctor or a rheumatologist immediately. The damage arthritis causes is progressive, which means that the longer you wait to seek treatment, the more destruction will occur to your joints. Your doctor may be able to suggest treatments or lifestyle interventions that can slow the progress of your arthritis and help preserve your mobility.
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Source: Onlymyhealth editorial team Mar 03, 2015
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