5 ways to reduce your risk of arthritis
With over 100 different variations, it’s no surprise arthritis affects millions of Americans. Around 24% of all adults, or 58.5 million people, are diagnosed with some form of arthritis in the United States, the Centers for Disease Control and Prevention reported.
The most common type of arthritis is osteoarthritis, followed by rheumatoid arthritis.
More often a disease found in older adults, new research from the CDC found that youth under the age of 18 are also at risk of joint pain related to arthritis. In the study, researchers found that between 2017 and 2021, around 220,000 youth were diagnosed with arthritis.
Referred to as juvenile arthritis, or JA, by the Arthritis Foundation, “the exact causes of JA are unknown, but researchers believe that certain genes may cause JA when activated by a virus, bacteria or other external factors. There is no evidence that foods, toxins, allergies or lack of vitamins cause the disease.”
5 ways to prevent arthritis
Because the risk of developing arthritis can be influenced by genetic, environmental and lifestyle factors, here are several proven strategies to reduce the risk or delay the onset of arthritis at any age.
1. Exercise often
Physical activity can help maintain joint function and reduce joint pain, even when arthritis pain can feel debilitating. According to the Mayo Clinic, “Exercise increases strength and makes moving easier. Exercise reduces joint pain and helps fight tiredness.”
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There’s no need to sign up for a triathlon right now — Harvard Health recommended four goals to incorporate into your exercises when dealing with arthritis pain:
Stretch your muscles to improve flexibility and joint mobility.
Build muscle through resistance training.
Aerobic exercises such as swimming and biking can help build endurance strength.
Work on balance to strengthen joints, whether it be standing on one leg or doing yoga.
2. Maintain a healthy weight
Being overweight or obese puts added stress on weight-bearing joints, which can accelerate the wear and tear process in the joints, increasing the likelihood of an arthritis diagnosis in the future.
The knees bear much of the strain from weight gain, which can exacerbate arthritis symptoms, the Deseret News previously reported.
“Nearly 23% of people with overweight and 31% of people with obesity in America have a diagnosis of arthritis. ... Losing 10% to 20% of starting body weight can help improve pain, improve quality of life and improve function when compared with losing 5% of body weight,” per Healthine.
Adding that, “Losing just 1 pound of weight can result in four pounds of pressure being taken off the knees in people” diagnosed with osteoarthritis.
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3. Eat a healthy diet
Diets rich in antioxidants and anti-inflammatory foods, like fruits, vegetables and fish, can help reduce the risk of arthritis.
There is no perfect diet for preventing arthritis; however, there are foods that can help reduce anti-inflammatory symptoms and slow the severity of arthritis.
“Many have found a diet rich in omega-3 fatty acids, antioxidants and phytochemicals that supply the body with anti-inflammatory nutrients helps ease symptoms,” according to Arthritis Foundation.
The foundation emphasizes that the Mediterranen diet is good source of foods rich in ingredients helpful for people with arthritis.
4. Avoid injury
Probably obvious and easier said than done, but joint injuries can increase the risk of arthritis later in life.
“Arthritis caused by injuries is known as post-traumatic osteoarthritis and can be triggered by sports injuries or everyday falls, per Orthopaedic & Spine Center of the Rockies. “Sometimes when a joint suffers an injury, it doesn’t heal properly, and over time the cartilage in the joint deteriorates.”
There is no sure way of preventing arthritis following an injury and the center said that nearly 40% of people who have experienced severe injuries develop some form of arthritis later in life. However, routine checkups can help identify potential issues early, allowing for prompt treatment and management.
5. Stay hydrated
The Arthritis Society Canada said it is “vital” for people with arthritis to stay hydrated.
“Hydration is key for flushing toxins out of your body, which can help fight inflammation, and well-hydrated cartilage reduces the rate of friction between bones, meaning you can move more easily,” the society said.
The cartilage in our body, the rubbery material that coats our joints, consists of “water, collagen and proteoglycans, with other noncollagenous proteins and glycoproteins present in lesser amounts,” according to a study published in the journal Sports Health.
Staying hydrated can help with maintaining this protective layer between joints.
