Millions of people around the world have arthritis. Although there are some known risk factors that can lead to this common condition, many, like a person's genes, are beyond our control. But not all of them. Some forms of arthritis can be prevented and others are modifiable.
There are also many tactics that can help improve the overall health of your joints. That's important, as healthy joints allow you to move easily and help protect your bones.
How many types are there?
Arthritis refers to any type of pain or swelling in the joints, and there are more than 100 varieties.
The most common type is osteoarthritis (OA), also known as degenerative arthritis. As the protective cartilage wears down, the bones touch at the joints; You may have heard of it as wasting arthritis.
The other variety most commonly diagnosed is rheumatoid arthritis (RA), an inflammatory type. It is an autoimmune disease, which means that the body is fighting against itself. It can attack the joints, which become red hot and swollen.
How to prevent arthritis?
Here are some science-backed tactics that will help reduce your risk factors as well as promote good joint health.
Maintain a healthy weight
Obesity is a big risk factor for osteoarthritis, especially in weight-bearing areas like the knees and lower back.
The pressure on the knees adds up to 1.5 times your body weight, and that is at ground level; it is even higher on slopes (such as steps) and can be up to five times your body weight when you squat down to, for example, tie your shoe.
That is why people with obesity are more likely to develop OA in these areas. And since excess fat leads to inflammation-causing proteins circulating in your body, obesity also increases your risk of developing OA in the hands.
Try modifying your diet and trying to exercise to lose weight definitely if you want to prevent end-stage osteoarthritis and chronic pain.
Consider following a Mediterranean diet
There is no diet that can prevent arthritis (nor is there a diet that can cure this condition). That said, a healthy diet will help you control your weight.
And there is a diet that could be particularly helpful to follow. The Mediterranean diet has been consistently shown to be helpful in reducing inflammation. That's key, since both RA and OA involve inflammation in the joints.
Following the Mediterranean diet means eating plenty of vegetables, fruits, fish, whole grains, and healthy fats, while limiting red meat and ultra-processed meat. It's linked to weight loss and a lower BMI, according to a March 2019 review published in Nutrients.
The Mediterranean diet was helpful in controlling symptoms in people with RA, but there was insufficient evidence to support that the diet prevented RA in a December 2017 systematic review published in Rheumatology International.
This type of diet can help prevent RA in former and current smokers, according to a September 2020 study published in Arthritis & Rheumatology. And, although some limitations in the studies are recognized, an August 2018 review published in the journal Nutrients noted that the prevalence of OA is lower in people with high levels of adherence to the Mediterranean diet.
It may also be helpful to limit or avoid inflammatory foods that can make symptoms worse. These include refined carbohydrates (think white bread and pastries), fried foods , sugary drinks like soda, red and processed meats, and margarine .
Get a lot of fiber
Being an inflammatory disease; The symptoms of this condition arise from inflammation of the joints.
Consuming fiber can decrease inflammation and improve osteoarthritis. Consuming higher levels of fiber was associated with a lower risk of developing symptomatic OA in the knee , according to a May 2017 study in Annals of the Rheumatic Diseases.
Fruits, vegetables, whole grains, and legumes are good sources of fiber.
Stop smoking
It's hard to even count the obvious reasons for quitting because smoking is so bad for almost every facet of your health.
Smoking is a risk factor for developing RA. It is also a preventable risk factor for osteoarthritis, because smoking can lead to bone deterioration.
Brush your teeth
Practicing good dental hygiene (brushing your teeth several times a day and flossing too) can help prevent gingivitis (gum disease), which can lead to arthritis.
Research certainly shows a link between gingivitis and RA. It is possible that inflammation associated with the teeth and mouth may play a role in the development of rheumatoid arthritis, according to a May 2013 review in Current Opinion Rheumatology. Another December 2016 study, published in Science Translation Medicine, found that bacteria involved in gingivitis also trigger the inflammatory response found in people with RA.
Make sure you exercise
In addition to helping you maintain a healthy weight, exercise is also good for keeping your muscles and joints healthy.
Any type of exercise that doesn't strain your muscles is good. Ideally, people should start gradually, especially if it has been a while since they have been active, so that they develop greater tolerance and endurance.
The stronger your muscles, the better they can protect your joints and potentially prevent osteoarthritis. Also, physical activity helps prevent stiff joints.
Prevents joint injuries
OA is viewed primarily as an age-related disease: with heavy use of the joint, the cartilage wears down, leading to friction and the dreaded bone-to-bone contact. But OA can also be the result of injury caused by physical activity or accidents.
Of course, you cannot retreat into a bubble to avoid injury and accident. But there are sensible and prudent tactics you can take to protect your joints, such as doing knee exercises, sitting well, and getting up properly.
