how to prevent arthritis

How to Reduce Your Risk of Arthritis

The Importance of Regular Physical Activity

Arthritis involves joint disease and inflammation. According to the Arthritis Foundation, there are about 100 or more forms of arthritis. Typical joint symptoms include pain, stiffness and decreased range of motion. To help treat it, consider Voltaren, a nonsteroidal anti-inflammatory drug (NSAID) used to relieve pain, reduce inflammation, and ease swelling.

The article below examines ways to reduce your risk of arthritis.

Drinks to Avoid for Arthritis

  • Sugary beverages such as sodas and sweetened juices.
  • Alcoholic beverages, especially in excess.
  • Drinks high in caffeine, like some energy drinks and strong coffee or tea.
  • Beverages with artificial sweeteners.

8 Ways to Prevent Arthritis

Some forms of arthritis, such as rheumatoid arthritis, may also cause systemic symptoms such as fatigue. Each form of arthritis has its own associated features and possible risk factors. Some risk factors are not modifiable, such as age and family history. But other risks are controllable.

There is no way to prevent arthritis. But there are several things you can do to decrease your chances of developing the condition. Consider the following suggestions.

1. Get Regular Exercise

Exercise can prevent osteoarthritis in a few ways. Regular physical activity helps promote a healthy weight, decreasing the stress on the joints. Also, certain types of exercise, such as resistance training, help strengthen the muscles surrounding the joints. This allows better support, stabilizing and protecting the joints against wear and tear.

An overall exercise program should include cardiovascular exercises, such as walking, swimming or biking. It should also include strength training, such as using weight machines, resistance bands or dumbbells. Round out your program with flexibility exercises and balance work.

2. Maintain a Healthy Weight

Being overweight can affect the risk of developing osteoarthritis in a few ways. For instance, the fat cells release certain types of proteins that may increase inflammation—additionally, being overweight places more stress on the joints. Even being 10 pounds overweight increases the stress on the knees by up to 30 pounds with each step.

As reported by the Johns Hopkins Arthritis Center, overweight women have four times the risk of osteoarthritis and men five times the risk compared to people at a healthy weight. Getting to a healthy weight may not only decrease your risk of developing arthritis. It may also reduce arthritis pain in people who already have the condition.

3. Eat Omega 3-Fatty Acids

Diet and exercise are two controllable ways to reduce the risk of arthritis. One dietary tip is incorporating omega-3 fatty acids into your diet.

Omega-3 is a form of polyunsaturated fat. It has several health benefits, including working as an anti-inflammatory. Research in the journal Nutrients indicates that eating foods that contain omega-3s may help protect the joints against inflammation. It may also prevent cartilage damage in people who have osteoarthritis.

Foods that contain omega-3s include:

  • Salmon.
  • Mackerel.
  • Flaxseeds.
  • Walnuts.
  • Chia seeds.

The amount of omega-3s you should eat will vary based on your overall calorie intake. So, it is best to talk with your doctor. Omega-3 is also available as a supplement. As with all supplements, it is helpful to talk with your doctor to make sure the supplements do not interfere with the medications you are taking.

4. Do not Smoke

Smoking appears to be a risk factor for developing rheumatoid arthritis. According to the Centers for Disease Control and Prevention, studies indicate that smoking may increase the risk of rheumatoid arthritis and also make existing diseases worse. Smoking may also speed up the loss of cartilage in men who smoke and have osteoarthritis.

5. Use Good Form When Sitting, Bending and Lifting

Doing certain everyday activities, such as bending, climbing stairs, sitting and lifting, can lead to joint problems if your form is poor. For example, sitting slouched or with rounded shoulders could lead to back issues. Lifting improperly can also be hard on your joints.

Doing repetitive movements with poor form can place added stress on your joints and increase the risk of osteoarthritis. Use good technique and form to protect your joints. For example, bend at the knees and not at your back when lifting. When sitting, keep your shoulders back and core engaged, and take several breaks to stand up.

6. Use Proper Sports Protection Equipment

According to the University of Rochester Medical Center, having past injuries to your joints can increase your risk of developing osteoarthritis. Avoiding injuring your joints may help decrease your risk of arthritis.

To avoid sports injuries, use proper protection for the sport you are playing, such as knee, wrist and elbow pads. Also, ensure you warm up properly, which may help prevent injuries to your muscles, joints and ligaments.

7. Get Regular Medical Checkups

Disease control is important to reduce the risk of different forms of arthritis. For example, certain types of infections may lead to infectious arthritis. Treating infections promptly may decrease this risk. Also, early diagnosis of different types of arthritis may help treat the condition and slow the progression of arthritis pain and joint damage.

8. Control Blood Sugar Levels

Continued high blood sugar levels may increase your risk of developing osteoarthritis and gout. If you have diabetes, check levels often and work with your doctor to develop good blood sugar control.

Voltaren for Pain Relief

Voltaren is a brand name for a medication that contains the active ingredient diclofenac. It's a nonsteroidal anti-inflammatory drug (NSAID) used to relieve pain, reduce inflammation and ease swelling. Voltaren is commonly prescribed for conditions such as arthritis, sprains, strains and other musculoskeletal injuries. It's available in various formulations including oral tablets, topical gels, and patches, providing options for different types of pain relief.

Article Resources