How To Prevent Arthritis
While arthritis, in particular osteoarthritis, is often associated with the process of aging, it is not an inevitable part of aging. There are people who are in their sixties or seventies and who have no symptoms of arthritis. The main contributing factors involved in this painful condition have to do with a person's lifestyle, habits and diets.
A sedentary lifestyle can lead to obesity and this puts a person at risk with arthritis. The heavier a person is, the more pressure there is on the joints and this could lead to early degeneration of bone cartilage which is the tissue that enables joint movements without pain. Destruction of cartilage is the main cause of osteoarthritis. Women who are overweight are more likely to get osteoarthritis in knees than men.
Arthritis And Exercise
Regular exercise to prevent obesity would help to prevent arthritis. If you are overweight, it is time to start doing regular exercise routines to reduce your weight to reduce the pressure on your hips and knees.
The knees support most of your body weight. For each pound of body weight gained, your knees gained an additional three pounds of stress. Do exercises to strengthen muscles around the knees and other joints to prevent a weak knee.
Exercises should be done moderately and the appropriate exercises carried out. Going for frequent long distance running to achieve quick weight loss should be avoided as prolonged stress on the knees through certain exercises like long distance running can result in knee pain.
Soccer players have been found to have a higher risk of osteoarthritis of knee than other athletes. If you are middle age and above, brisk walking or a "walk and jog" exercise activity may be manageable for your energy level.
Arthritis And Diet
Besides exercises, a proper diet can help you to prevent arthritis. The main thing is avoid over-eating. Eat more vegetables and fruits as they contain more fibre that will make you feel full faster. If you are overweight and have the habit to over-eat, you may want to consider taking a weightloss supplement to help you to reduce your weight or curb your appetite.
Reduce tobacco smoking and drink less alcohol. Drink lots of water everyday as the cartilage is composed of 70% water. Tea is a good beverage. Teas, like green tea, are generally high in antioxidants and are good for slimming.
Eat more organic foods and less of refined and preserved foods. Chemicals from pesticides and fertilizers can cause long term damage to your immune system and may cause rheumatoid arthritis. Avoid foods high in trans fats such as chips and cookies. For cooking, use oils like olive oil, canola oil and peanut oil.
Eat fruits that are high in vitamin C like oranges, grapefruits. papayas, kiwifruits and strawberries. Apples would also help to reduce cholesterol level and inflammation. Certain types of berries are also high in antioxidant and help to improve your immune system. Foods that are high in fiber and carotenoids like sweet potatoes and carrots are especially beneficial.
Taking supplements such as glucosamine, chondroitin sulfate, and MSM are useful in helping in treating or preventing arthritis. They help to nourish cartilage and joint tissues and help to maintain healthy joint movements. Taking vitamin D and calcium supplement would also help to increase bone density, resulting in stronger joints.
Taking steps to exercise and to be more careful in your diet can help you to prevent arthritis. It is better than trying to seek treatment and relief for arthritis pain at a later stage.
“Glucosamine produced in the body provides natural building blocks for growth, repair and maintenance of cartilage. Like chondroitin, glucosamine may lubricate joints, help cartilage retain water and prevent its breakdown. Trial results are mixed, but overall, glucosamine appears to reduce pain and improve function in OA. Research also suggests glucosamine may slow joint damage.”