Arthritis Prevention

Although there are no fool-proof arthritis prevention methods, there are a number of ways you can reduce your risk of developing certain symptomatic arthritis types. Many of them have to do with your lifestyle choices.

Lose Weight

Maintaining a healthy weight can prevent you from developing arthritis in your knees. Being overweight puts a strain on your knees, hips and the ball of your feet. Carrying extra weight causes joint damage to these weight-bearing areas. It can even warp the natural structure of the joint. If you are overweight, simply losing ten pounds can go a long way in reducing your risk. You can continue to loss weight gradually in order to reduce your risk even further, but ten pounds is a good, attainable goal to start with. You can lose pounds by exercising regularly and eating a healthy diet.

Exercise

arthritis prevention excercise
Exercising regularly is also a good means of protecting yourself against the occurrence of arthritis symptoms . Exercise will help you maintain healthy muscle tone and keep weight at a proper level. Light exercise, like leisurely swimming, combats joint swelling and stiffness. You should also meet with a physical therapist or personal trainer and establish an exercise routine that focuses on strengthening your thigh muscles.

After exercising apply hot and cold therapies and be careful not to overdo it. If exercise is causing you pain, it is a sign that you should cut back a bit. In general, it is best to avoid higher impact sports like baseball, soccer and football. Running and jogging, however, do not seem to increase the risk of osteoarthritis or other forms of non-inflammatory arthritis.

Healthy Diet

Eating right is another great measure of protection. Proper nutrition aids the body in all of its functions-it makes sense that your diet can contribute to or minimize your risk of arthritis. A healthy diet consists of a balanced proportion of vegetables, fruits and whole-grain products; sugar, salt and saturated fat should be consumed in moderation.

It is equally important to consume the recommended daily allowance of vitamins and minerals. Vitamin E, in particular, has been known to help reduce arthritis-related joint pain. Additionally, medical research studies have yielded results that indicate that certain carotenoids, including beta-carotene and zeaxanthin found in fruits and vegetables, may reduce the risk of arthritis. Some rheumatoid arthritis suffers even opt to become vegetarians because they believe that eating animal products causes the body to produce hormone-like compounds that promote inflammation.

Other Arthritis Prevention Methods

Another powerful tactic for symptomatic arthritis prevention is injury prevention. Talk to a physical therapist to learn how to perform activities without the excessive squatting and bending that damages cartilage.

General tips for protecting your joints against arthritis include:

  • Shift positions regularly to distribute your body weight and reduce joint stiffness
  • Warm up before an exercise session and cool down afterwards
  • Rest well after strenuous activity
  • Do light aerobics, as well as endurance, strengthening and range of motion exercises on a regular basis
  • Practice good posture at all times
  • Utilize safety equipment while exercising or playing sports
  • Wear a protective brace or splint on previously injured areas
  • Use a cane or walking stick as support

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