Arthritis is often though of as a condition that affects people as they age, and there is some level of truth to that. Arthritis sets in when the cartilage, which allows the joints to move freely, begins to wear out. This often results in stiffness and pain in the joints, which makes movement difficult. Other symptoms of arthritis include swelling, redness, and a feeling of grinding or looseness in the affected joint. Some people may need to walk with assistance, like clutches. This would also limit the kind of tasks they do as most people with arthritis may no longer be able to work like they normally would.
Arthritis has no cure but can only be managed to reduce the pain to allow the individual live life more independently. Also, there is no total way to prevent arthritis, but there are some things you can do to reduce your chances of getting stiff joints as you age, some of which we would discuss here.
1. Exercise Regularly
If you want to keep arthritis at bay as you age, then you should exercise regularly while you are young, Exercise would help to keep your joints lubricated and flexible, reducing the wear that would occur on your cartilage. Doing this would also strengthen your muscles. Exercising would also keep your weight down, reducing the stress on your joints.
The good thing is you do not have to engage in anything strenuous to keep your joints and muscles stimulated. Some of the recommended exercises you can do include walking, running, swimming, biking, and plank exercises.
2. Eat Healthy
What you eat today can affect your body for years to come. Eating the right thing now would benefit your body in the long run. Add more fruits and vegetables to your diet and cut back on the fat. Also, eat fish that are rich in Omega-3 fatty acids, like mackerel, salmon and sardines. Using olive oil more in your cooking is also something you should consider doing.
3. Wear Heel Shoes Less
This one is particularly for women. Statistically, women are more affected by arthritis, compared to men. One of the things you can do as a woman to reduce the risks of arthritis is to wear your heel shoes less often. This is because wearing heel shoes keep you on your toes, which is not how the human foot was designed. Doing this repeatedly can add stress to your joints, especially around your ankles.
4. Avoid Injuries
Try and avoid sustaining injuries as much as you can. When you have an injury, particularly around the joints, it can damage your cartilage, causing it to wear out fast. If you are someone who engages in sporting activities, whether on a professional or amateur level, always make sure you wear your protective gear, like helmet and kneepads, depending on the sport, to prevent injuries. Also, only do exercises you are familiar with and avoid doing very strenuous exercises, to prevent injuries and tear.
5. Stay Hydrated
Drinking water more often, not just when you are thirsty, would keep your cartilage well stimulated, keeping it from wearing off easily. If you are the type of person who goes long hours without drinking water, think of your cartilage and keep yourself hydrated.
6. Eat Foods rich in Omega-3 fatty acids
Eating foods rich in omega-3 fatty acids, a healthy polyunsaturated fat, can help reduce the risk of developing arthritis in old age. Omega-3s have are known to have a number of health benefits, and they can reduce inflammation in the body. Foods like fish and nuts are packed in omega-3 fatty acids, and should be eaten weekly.
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Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.
