According to the CDC, nearly one-quarter of the American population (23.7%) have been diagnosed with arthritis. Research shows more women have arthritis than men and it is more prevalent in adults with poor/fair health than among those in good health. It is also more common among people who are not sufficiently active and tends to become more prevalent with age. Even though many factors responsible for arthritis are not in your control, like age, family history, gender, etc., you can reduce your risk of developing arthritis with healthy habits. Some recommendations:
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Adopt a Diet Rich in Omega-3s
Foods rich in Omega-3 fatty acids, a polyunsaturated fat, can reduce body inflammation. Some foods rich in omega-3 acids include fish like salmon, mackerel, trout, sardines, seeds and nuts, oil of soybean, walnuts, flaxseeds, fortified juices, fortified eggs, etc. You can also consume Omega-3 supplements.
Shield Your Joints
You should not engage in activities that can harm your joints, cause injury, and make them wear out faster, like squatting, lifting heavy objects, and climbing stairs. According to QC Kinetix (Mequon), a leading regenerative medicine clinic, people engaging in these activities are five times more likely to develop osteoarthritis compared to people who don’t engage in these activities. Other risk factors include standing for long durations and exposure to vibrations.
You can protect your joints to a great extent by using the right techniques of sitting and lifting. Warming up before playing sports or engaging in intense activities and using proper safety equipment can help you prevent injury. To visit the top-rated pain clinic, follow the map.
Maintain Optimal Body Weight
If you are overweight, your knees will have to bear the brunt of it, and they can wear out faster. Research shows those who are overweight are up to 4.5 times more likely to develop osteoarthritis than people of normal weight. There is sufficient evidence to prove a link between body weight and rheumatoid arthritis and psoriatic arthritis. You can bring your body weight into a healthier range with a healthy diet and exercise plan.
Exercise Regularly
By exercising right, you can not only reduce your body weight but also make the muscles around your joints stronger to stabilize them and protect them from wearing out. Your exercise regimen must include all four types of exercise. Aerobic exercises make your heart pump more, build endurance, and help shed weight. Strength exercises make the muscles supporting the joints stronger, while flexibility exercises help keep your joints from becoming stiff, enable movement through the entire range of motion, and reduce the risk of injury. Balance exercises help you improve your posture and balance to reduce your chances of falls.
Conclusion
In addition to the above, you should quit smoking, treat infections promptly, adopt the correct posture, and monitor your blood sugar levels to reduce the chances of your developing arthritis. However, in case you have any of the typical symptoms of arthritis, like stiffness, pain, or swelling in the joints, you should consult a doctor for appropriate treatment and lifestyle changes.
