Arthritis, characterized by joint inflammation, can lead to pain, swelling, and hindered mobility. While commonly associated with older individuals, arthritis can also affect younger age groups, including teenagers and those in their 20s and 30s.
In terms of arthritis prevalence, countries such as the United States, Canada, the United Kingdom, Australia, and some European countries have reported significant numbers of arthritis cases due to factors like population size, aging populations, and improved reporting and diagnostic methods.
With approximately 100 identified types of arthritis, osteoarthritis stands out as a prevalent form involving joint and cartilage degeneration.
1. Be mindful of your body alignment and posture
Individuals with poor posture may have an increased susceptibility to developing arthritis. Practicing proper body mechanics, such as utilizing leg muscles instead of the back when lifting, can alleviate joint stress and contribute to arthritis prevention by preserving cartilage.
2. Maintain a healthy body weight
According to several studies, carrying excess weight increases the risk of developing osteoarthritis, particularly in the knees, and can exacerbate existing cases. Engage in regular physical activity and follow a wholesome diet to achieve and maintain a healthy weight, thus, reducing the strain on your joints.
3. Pay attention to your choice of footwear
Opt for shoes with adequate flexibility as a general rule. Walking shoes that are difficult to bend have the potential to alter your gait and exacerbate knee discomfort. Additionally, it is advisable to minimize the regular use of high heels as they can place excessive strain on the foot, ankle, and knee, potentially resulting in injury or the development of arthritis.
Recent research has revealed a correlation between prolonged wear and walking in high heels, joint degeneration, and the onset of knee osteoarthritis.
4. Be mindful of your dietary choices
Incorporate arthritis-fighting foods into your diet to help reduce the risk of developing the condition. Boost your intake of omega-3 fatty acids by including sources like fish, walnuts, and flax seeds, as these have anti-inflammatory properties.
On the other hand, it is advisable to limit the consumption of unhealthy fats such as Trans fats and saturated fatty acids.
5. Avoid tobacco use
In addition to the well-known health risks like respiratory issues, heart conditions, and cancer, smoking also elevates the likelihood of developing arthritis. By quitting smoking, you can safeguard your bones by slowing down the process of bone loss.
6. Manage stress
Chronic stress can contribute to inflammation and exacerbate arthritis symptoms. Practice stress-management techniques such as relaxation exercises, mindfulness, and engaging in activities you enjoy to reduce stress levels and promote joint health.
7. Take Breaks and Practice Joint-Friendly Work Habits
If your work involves repetitive motions or prolonged periods of sitting or standing, take regular breaks to rest and stretch your joints. Maintain proper ergonomics by using supportive chairs, desks, and equipment to minimize joint strain.
Conclusion
Engaging in regular physical activity is crucial for joint health. Exercise helps strengthen the muscles around the joints, improves flexibility, and supports overall joint function. Additionally, maintaining a healthy weight is important as excess weight places additional stress on weight-bearing joints like the knees and hips.
Following a balanced diet, rich in antioxidants from fruits, vegetables, and whole grains, can help combat inflammation. Including omega-3 fatty acids found in fish, nuts, and seeds can also reduce joint inflammation. It’s crucial to protect your joints by using proper body mechanics when lifting heavy objects, avoiding repetitive motions, and using protective equipment during sports and activities.
Quitting smoking is essential, as smoking has been linked to an increased risk of arthritis and bone loss. Taking breaks, practicing joint-friendly work habits, staying hydrated, managing stress, and seeking medical advice for joint pain are all important steps in promoting joint health and reducing the risk of arthritis.
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Anvi has done Bachelor’s and Master’s in Nutrition and Dietetics. She’s planning to do a Ph.D. in Public Health Nutrition moving forward.
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