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7 Tips to Prevent Arthritis Pain
Arthritis is a common disorder that affects the joints. There are different types of arthritis and factors that can put you at risk for each type, but the most common causes include older age, a job that puts pressure on the joints, lack of exercise, and obesity.1
According to the Centers for Disease Control and Prevention, 24% of adults in the United States have some form of arthritis.2 Although there is not a single factor that can prevent arthritis, there are steps you can take to reduce the risk of arthritis and manage the pain if you do have it.
Tips to Prevent Arthritis Pain
- Maintain a healthy weight. Maintaining a healthy weight is one of the best options when it comes to arthritis prevention. Being overweight can put added pressure on the weight-bearing joints, including your hips and knees. Did you know that one added pound of weight equals nearly four pounds of stress on the knees and six times the pressure on the hips? Try to maintain your weight as much as possible to decrease the stress on your joints.3
- Stay hydrated. The cartilage that cushions and protects your joints is made mostly of water. Staying hydrated can ensure your body has what it needs to protect your joints. When your body is dehydrated, water is sucked out of the cartilage and it cannot cushion the joints as effectively.4
- Eat omega-3s. Omega-3 fatty acids are a type of polyunsaturated fat that benefit the body in numerous ways. Research has shown that omega-3s can reduce inflammation in the body and reduce rheumatoid arthritis activity in the joints. To ensure you’re eating omega-3s, try adding salmon, trout, nuts, plant oils, or fortified juices to your diet.5
- Exercise. Exercise is one of the best ways to help reduce the risk of arthritis. Not only can exercise help take off excess weight on the joints, but it also strengthens muscles around the joints. The surrounding muscles can help stabilize and protect the joints. There are many different exercises you can choose from between aerobic, strength, and flexibility exercises. Low-impact exercises are the best when it comes to protecting your joints.5
- Avoid injuries. If at all possible, avoid injuries or any kind of activity that could produce an injury. If you experience a joint injury, you’re more at risk for arthritis. If you are injured, make sure to stretch, utilize hot and cold therapy, and see a doctor if needed.6
- Stretching. Stretching, whether it’s a gentle stretch in the morning or stretching after a workout, can improve your range of motion and help keep your joints limber. Try to take the time each day to do some simple stretches to keep you and your joints healthy and moving.3
- Control your blood sugar. Arthritis and diabetes share common risk factors including obesity, older age, and lack of exercise.7 According to the CDC, 47% of adults with diabetes also have arthritis. Aside from the common risk factors, it may be due to the fact that unmanaged blood sugar levels can lead to inflammation in the body, which can affect the joints.8
Reduce Your Risk of Arthritis Today
Try these tips to help reduce the risk of arthritis. If you or a loved one has already been diagnosed with arthritis, you can utilize these tips to help get relief from arthritis pain.
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Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.
- “Arthritis: Types, Symptoms, and Causes.” Saber Healthcare Group, saberhealth.com. May 17th, 2022. Accessed August 23rd, 2022. https://www.saberhealth.com/news/blog/arthritis-symptoms-and-causes.
- “Arthritis.” U.S. Department of Health & Human Services, Centers for Disease Control and Prevention. November 3rd, 2021. Accessed August 23rd, 2022. https://www.cdc.gov/chronicdisease/resources/publications/factsheets/arthritis.htm#:~:text=In%20the%20United%20States%2C%2024,%2C%20rheumatoid%20arthritis%2C%20and%20lupus.
- “How to prevent arthritis pain.” Blue Cross and Blue Shield of Minnesota, bluecrossmn.com. Accessed August 23rd, 2022. https://www.bluecrossmn.com/wellbeing/preventive-care/how-prevent-arthritis-pain.
- Krieger, Andrew. “7 Ways to Help Prevent Arthritis in Women.” Everyday Health, everydayhealth.com. January 5th, 2012. Accessed August 23rd, 2022. https://www.everydayhealth.com/arthritis/ways-to-help-prevent-arthritis-in-women.aspx.
- Watson, Stephanie. “Arthritis Prevention: What Can You Do?” Healthline Media, healthline.com. November 29th, 2021. Accessed August 23rd, 2022. https://www.healthline.com/health/arthritis-prevention.
- “Arthritis Prevention.” Revere Health, reverehealth.com. March 6th, 2017. Accessed August 23rd, 2022. https://reverehealth.com/live-better/arthritis-prevention/.
- Watson, Stephanie. “The Link Between Arthritis and Diabetes.” Arthritis Foundation, arthritis.org. Accessed August 24th, 2022. https://www.arthritis.org/health-wellness/about-arthritis/related-conditions/other-diseases/the-link-between-arthritis-and-diabetes.
- “Comorbidities.” U.S. Department of Health & Human Services, Centers for Disease Control and Prevention. August 4th, 2022. Accessed August 23rd, 2022. https://www.cdc.gov/arthritis/data_statistics/comorbidities.htm.