How to prevent arthritis is not part of what you are thinking right now. We that certainly, because, you are hitting the gym regularly and even your bones is just taking a nap from the gym burpees. But, in the actual sense, you should be. The choice of diet and lifestyle you
make today will probably do a lot to prevent one of the most common types of arthritis. To be sure you are on the right track, check out these 11 ways to prevent arthritis.
#1. Keep an Eye on the Scale on forth-night basis
On a good day, stepping on the scale is not anyone’s idea, but it will do you good if you can be checking every few weeks just to be sure your health is still in order. Because sustaining an ideal body weight is one of the most essential lifestyle factors in preventing arthritis later in the years to come. According to Jeremy Marquit, MD, ABEM, Medical Director at Pritikin Longevity Center + Spa she says ‘Carrying extra body weight places unnecessary stress on the bones and joints,”
#2. Do not allow Constant Injuries
According to Marquit, one major cause of inflammatory arthritis is repetitive injury. If you keep experiencing same problem over and over again for a couple of time, you might want to see a therapist or an expert about your body shape. Look out for anything like a sharp or constant pain, repeated swelling that lasted for few days over the course of a month. Don’t just ignore your system, watch out for warning signals and talk to a doctor very fast.
#3. Remember to Recover
No matter your fitness level or whether or not you’ve been injured, it’s important to take a few days off from exercising each week, especially if you’ve had a particularly grueling gym session or finished a milestone race like a half-marathon. Marquit says that as a general rule for any activity, you should be sure to increase timing, intensity, and frequency gradually.
#4. Don’t Skimp on Stretching
Aerobic activities and cardio are important to help maintain a healthy weight, but don’t forget to stretch before and after each exercise to help maintain flexibility and range of motion, says Marci Clow, MS, RDN at Rainbow Light. Stretching combined with a little sweat will help protect your joints from wear and tear.
#5. Start Your Morning with a Smoothie
Blend up a frothy, fruit-packed smoothie for a morning sip that boosts bone health. According to Clow, berries and cherries are rich sources of anthocyanins, a group of flavonoids that possess anti-inflammatory properties while pineapple contains the enzyme bromelain, which has anti-inflammatory actions as well. Pineapples get extra credit for all that vitamins C, too. Clow says that higher intake of vitamin C has been associated with a reduced risk of cartilage loss and disease progression in individuals with osteoarthritis of the knee.
#6. Fill Up on Good Fats
One more reason to make avocado toast: Clow says it’s a great source of monounsaturated fats, phytosterols, and a variety of carotenoids that may help reduce the inflammation that leads to arthritis. Other fats that are your friend? Olive oil is associated with reduced risk of rheumatoid arthritis and may help prevent the onset of osteoarthritis. And omega-3 fatty acids found in fish like salmon also help tame inflammation.
#7. Make a Fruity and Vegetarian Meals
“You should strive for an array of colorful fruits and vegetables, which are loaded with a wide variety of antioxidants that help reduce blood markers of inflammation,” says Clow. Instead of restricting yourself to certain foods, Clow recommends trying the Mediterranean diet. Make a combination of readily available fruits in your region and create your own personal recipe.
#8. Do away with Much Sugar
It’s in everything we eat. Irrespective of where you live, there is a certain amount of sugar in everything we eat, you should try as much as possible to skip sugar intake in some of your meals as high blood sugar may also stimulate the production of inflammatory substances that can damage joints.
#9. Watch Your AGE
AGE doesn’t mean the number of candles you’re blowing out on your birthday cake. “Advanced glycation end products (AGEs) are toxins that occur when foods are grilled or fried at high temperatures,” says Clow, “and they can damage the body’s inflammatory messaging system and result in inflammation.” Avoid burning your burger, even you’re a fan of well-done meat.
#10. Use Common Sense
Some types of arthritis, aside from inflammatory, are by-products of an underlying autoimmune disease, says Marquit, and treating the disease often alleviates the arthritic symptoms that come with it. “Certain infectious conditions such as Lyme disease, or complications resulting from certain STDs such as gonorrhea—although not extremely common—can cause arthritis. Prevention is key in these examples: Avoid walking in the woods or tall grass in tick-prevalent areas, and make sure to practice safe sex.”
#11. Read Number 10 again
Yes, I am not mistaking. If you read again, you will understands that common sense is everything, therefore in whatever you do, always use your common sense.
Jeremy Marquit, MD, ABEM, Medical Director at Pritikin Longevity Center + Spa
Marci Clow, MS, RDN at Rainbow Light