You might want to reconsider your assumptions if you believe you won't need to worry about "arthritis" till you're your grandmother's age. You can adopt some healthy habits today to help reduce your risk for more severe arthritis (and to help with any joint discomfort in general). Yes, your odds of developing arthritis rise with age, and those risks also rise if you're female and have a family history of the condition.
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The CDC estimates that there are approximately 100 different types of arthritis. Osteoarthritis is the most prevalent type of arthritis, which almost everyone develops as they age, primarily because of wear and tear on the joints.
Then there are inflammatory varieties of arthritis, such as rheumatoid arthritis and psoriatic arthritis, which are linked to the inflammatory skin disorder psoriasis. These two varieties, which are autoimmune illnesses, in theory, can affect people of any age (more commonly, women).
Although neither of these disorders is entirely preventable, some behaviors can help osteoarthritis advance more slowly, and others raise your risk of getting specific autoimmune conditions.
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You don't have to drastically alter your way of life to avoid developing arthritis; adjustments to reduce your risk can be as easy as drinking more water or limiting your nightly doomscrolling to get a better night's sleep and, presumably, strengthen your immune system.
Here are ten preventive steps you may do to reduce your risk of developing arthritis.
Do Low-Impact Exercises
You may need to reduce your exercise regimen for certain problematic joints once you exhibit arthritis symptoms in that area or are at high risk for developing it. You should avoid weight-bearing, high-impact workouts if you have arthritis or knee or hip pain.
Stretch Each Day
Stretching keeps the muscles and joints flexible and lowers the risk of injury.
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Concentrate on the dynamic and static forms of stretches. Dynamic stretches include:
- The yoga cat-cow stretch.
- Wrist and ankle circles.
- Arm swings.
- Toe pointing and flexing.
These movements assist and warm up the muscles and joints. Static stretches are essential for improving flexibility, building a slight tension, and reducing discomfort and pain.
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Restorative Yoga
Both osteoarthritis and rheumatoid arthritis sufferers may benefit from restorative yoga postures, including forward folds and reclining twists.
Instead of holding positions that can be viewed as more difficult, restorative yoga focuses on making basic movements that are truly calming for the entire body and eventually develop flexibility and reduce discomfort.
Opt for an Anti-Inflammatory Diet
Avoid fried and fatty meals, maize, red meat, dairy, and soy; instead, consume plenty of fish, fruits, vegetables, and other anti-inflammatory foods.
Always Stay Hydrated
Although it may seem obvious, drinking adequate water can improve your health. Water is essential for cellular health, tissues, organs, and temperature regulation. It helps flush out pollutants, hydrates joints, and removes waste and toxins.
Use Supplements to Lower Your Risk of Developing Arthritis
Consider supplementing with omega fatty acids, turmeric, and probiotics (which can lower your risk of developing arthritis and improve general health by regulating your gut health).
Check Your Blood Sugar Levels
Watch your sugar levels, even if you haven't been diagnosed with diabetes, to prevent arthritis flare-ups.
Return to your shopping list and stick to the perimeter of your grocery store; cutting out all purchases of packaged or processed goods can help you start reducing your sugar intake right away.
Avoid Smoking
Smoking dramatically raises your risk of developing autoimmune conditions like rheumatoid arthritis. Smoking affects the immune system, which can be harmful if you currently have an autoimmune disease or are at risk of developing one.
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Keep a Healthy Weight
Weight gain hastens the deterioration of joint cartilage, and several substances made by fat cells also appear to contribute to osteoarthritis indirectly. Additionally, being overweight has been linked to risk factors for rheumatoid arthritis, especially if it results from lifestyle factors like consuming excessive amounts of inflammatory sugar and not getting enough exercise each day.
Put Sleep and Immune Health First
The best thing you can do to maintain a healthy sleep schedule and immune system is to assess your sleep hygiene.
Preserve a regular sleep schedule and refrain from daytime naps if you can. After the early afternoon, you might want to stop drinking coffee, too. When it's time for bed, limit your screen time to at least an hour ahead, and make sure your bedroom is quiet, cozy, and dark so you can get your recommended seven to eight hours of sleep.
