1 in 5 Canadians have arthritis, that is 6 million Canadians. Arthritis is a joint disease that consists of joint pain, inflammation, and stiffness. There are over 100 different types of this complex disease. The most common form being osteoarthritis.
This painful disease can cause difficulties with normal day-to-day living. Those who have arthritis are more prone to mood disorders, anxiety, and difficulty sleeping. Unfortunately, there is no cure for arthritis.
However, there are some methods to manage this challenging condition. Here are eight different ways to prevent arthritis:
1. Don’t smoke
Smoking is linked with the development of arthritis. For this reason, quitting is one of the best ways to prevent arthritis. Specifically, rheumatoid arthritis (RA). Smokers experience significantly worse RA symptoms than non-smokers. Those who smoke are at risk for severe and increased levels of inflammatory pain, joint and organ damage. Death rates for smokers with RA are almost double that of non-smokers.
You should also be wary of second-hand smoke. Often being around second-hand smoking can lead to developing arthritis as well. Avoiding smoking and second-hand smoke can save your joints and prevent arthritis!
2. Avoid injury and protect your joints
In order to prevent arthritis, you have to protect yourself from joint injuries. Arthritis can be caused or worsened by injuries to the joints. Even if the injury heals, an injured joint is essentially more at risk of developing arthritis in the future.
Take precautions to minimize or avoid joint injuries by wearing protective equipment. You should also avoid repetitive tasks and motions that could lead to joint damage. Sports and work-related injuries can specifically cause or worsen osteoarthritis. Go for activities and exercises that do not put too much stress on the joints. Walking, swimming, bicycling, and dancing are all good choices.
3. Maintain a healthy weight
Research has consistently shown that overweight people are more likely to suffer from arthritis. That is why maintaining a healthy weight is crucial. Excess weight can harm your weight-bearing joints, as well as cause inflammation. Being overweight leads to insulin resistance resulting in extra strain on your body. Losing the extra pounds can help significantly by reducing swelling and the pressure on your joints.
4. Exercise
Exercise is key in helping to prevent arthritis. On top of helping you maintain a healthy weight, exercise also strengthens your joints. Being physically inactive adds undue stress to your joints. Exercising results in decreased stiffness and joint pain. Exercises such as range-of-motion, strengthening, flexibility, and aerobic exercises can be extremely helpful. Not only does exercise play a crucial role in preventing arthritis but it also enhances your quality of life.
5. Visit your chiropractor
Visiting your doctor is one of the best things you can do to prevent and manage arthritis. Talking to your chiropractor about arthritis is worth the visit even if you are not sure you have it. Since there are many forms, your chiropractor can help you determine if and which specific type you may have. This can be done through your medical history, physical examinations, x-rays, and blood tests.
It is better to be safe and get checked. The sooner your chiropractor catches it, the sooner you can start treatment and avoid unnecessary pain. Waiting could result in risking more damage and extra pain.
6. Keep your blood sugar levels under control
Having high blood sugar levels too often without treatment can put you at risk for developing arthritis. In fact, people with diabetes are almost twice as likely to get arthritis than those without. Uncontrolled blood glucose levels negatively impact the musculoskeletal system. High blood sugar levels lead to joint damage and limited joint movement.
To keep your blood glucose levels under control, eat a healthy diet. Avoid consuming too much processed sugar as that causes pro-inflammatory proteins. Stay physically active, get enough sleep, and avoid drinking too much alcohol. Follow these measures to prevent arthritis risk.
6. Eat more fish
Research shows that those who regularly consume fish are also noted to have a lower risk of arthritis. Eating fish that are rich in omega-3 fatty acids (DHA and EPA) can help reduce arthritis risk. Fish such as tuna, sardines, mackerel, and salmon contain potent anti-inflammatories. Including more fish in your diet can prevent and alleviate joint pain, stiffness, swelling, and discomfort. Fish oil is also helpful in decreasing arthritis risk.
8. Massage therapy can help
A 2018 study involving patients with knee osteoarthritis (OA) found that weekly whole-body massages helped to decrease pain and improve mobility. Massage therapy can be extremely effective in reducing joint pain, inflammation, and anxiety.
Seeing a massage therapist can be more beneficial than constantly relying on harmful pain medication. Massage therapists will customize a treatment plan based on your specific needs. Massage therapy can improve circulation, increase your strength, ease muscle and joint stiffness. Receiving massage therapy can help prevent and address arthritis pain.
