Taking Charge – Outsmarting Arthritis

Arthritis is a common disorder that affects your joints and can cause pain and inflammation. For the nearly 60 million adults in the U.S. with this condition, it can be difficult to move or stay active. You can’t always prevent arthritis. Some causes, such as age and family history, are out of your control. But you can take steps to reduce your risk of arthritis or delay its onset. Read on to learn more.

• Build some muscle. Lifting weights can help strengthen the muscles that surround your joints so that they’re supported and protected. When it’s time to bend, the more work your muscles can take on, the better.

• Stretch. Daily stretching is another great way to keep your joints lubricated, your muscles strong and flexible, and your range of motion intact. Remember to stretch your hands as well, particularly if you spend a lot of time typing or texting. Give your muscles a chance to relax and lengthen.

• Eat your omega-3s. Omega-3 fatty acids have a number of health benefits, including reducing inflammation in the body. Try eating fish high in omega-3s, like salmon, trout, mackerel or sardines, twice a week. If you’re vegan or vegetarian, some nuts and seeds such as walnuts also contain omega-3s.

• Keep it low-impact. Low-impact exercise is joint-friendly. It gets your heart rate up and your muscles in motion without putting stress on your joints. Walking, cycling and swimming fit the criteria. Find a workout you love to ensure you’ll keep it up.

• Stay a healthy weight. Excess weight puts strain on weight-bearing joints like knees and hips, which can lead to arthritis. The good news is that even a small amount of weight loss can make a difference: With every pound you lose, you remove four pounds of pressure on your knees and six pounds of pressure on your hips.

• Kick the habit. Smoking is a risk factor for rheumatoid arthritis (RA), an inflammatory disorder that affects the joints. Since smoking causes inflammation throughout your body, quitting can help protect against RA.

•  Avoid injury. Preventing injury goes a long way toward keeping yourself healthy, now and in the future. That’s because if you injure your joints, you can damage cartilage and cause it to wear out more quickly. Be sure you always warm up before playing sports and don’t “tough it out” or “breathe through it” when pain occurs. Listen to what your body is telling you, especially when it’s joint-related, and adjust accordingly.

Practicing healthy habits like these can reduce your risk for arthritis — and help improve your overall health and well-being.

Sources: CDC; AARP; Healthline; and Women’s Health.