Living with arthritis can be a painful and long-term difficulty. It is an umbrella term which refers to the disease or inflammatory pain of joints (the part of the body where two or more bones meet for movement).
Currently, there are over 100 types of arthritis and is more common in females and people over the age of 65. The most common types are osteoarthritis, rheumatoid arthritis and gout.
Genetics is the biggest risk factor in developing arthritis. Other common risk factors for developing arthritis includes obesity, infection, smoking, age and recurring joint injuries are also. Luckily, there are a number of routine changes which can be made to slow down the progression of the disease. These include:
1. Diet
Eating a diet rich in omega-3 fatty aicds is proven to be one of the most effect methods of keeping your arthritis at bay. This is due to their high levels of polyunsaturated fatty acids which have anti-inflammatory effects. Foods rich in omega-3s include:
- Nuts and seeds
- Oily fish such as salmon, tuna and saridnes
- Plant oils
There are also a number of foods which have anti-inflammatory properties such as:
- Turmeric
- Berries
- Tofu
- Legumes
2. Exercise
Exercise is not only a good management of keeping excess weight off and prevent extra stress on the joints, but it also strengthens the muscles around the joints. This means there is extra joint stabilisation which protects them from wear and tear over time.
3. Quit smoking
Smoking increases the inflammation within the lungs and heart. This means there is increased inflammation within the body and so the risk of developing arthritis is higher.
Smoking has also put strain on the lungs which decreases the ability to stay active and decrease joint flexibility, stability, and strength.
4. Control blood sugar
Diabetics commonly suffer with arthritis; this is due to the high blood sugar which stiffens cartilage. This means that there is less protection for the joints, increasing the susceptibility of them getting damaged.
5. Weight management
Carrying extra weight means there is added stress on the joints, especially knee and hips, to keep you upright. Over time, this wears away at the cartilage (tissue that cushions the joints) and causes breakdown
6. Protect your joints
Heavy lifting increases the stress on the joints which can cause wear and tear over time. Builders, cleaners and farmers are all reported to be at a higher risk of developing arthritis due to the volume of manual labour and stress on the body.
The right techniques when lifting can help protect your joints.
