Arthritis, can I prevent it?

Arthritis, impacting millions globally, is often characterized by joint inflammation, stiffness, and discomfort. With over 100 different forms, arthritis, including osteoarthritis (OA) and rheumatoid arthritis (RA), can affect people of all ages. Although some factors like genetics and aging are unavoidable, adopting healthy lifestyle choices can play a pivotal role in reducing arthritis risk and promoting joint health.

This blog explores various strategies for arthritis prevention, highlighting effective lifestyle choices for promoting healthy joints.

Understanding Arthritis

What is Arthritis?
It simply means joint inflammation. It can happen in any joint where two or more bones meet, like the knees, hips, or fingers. This inflammation causes pain, stiffness, swelling, and limits movement in the affected joint. While arthritis can affect anyone, it's more common in older adults, with about 1 in 5 adults having some form of it.¹

Types of Arthritis
There are various forms of arthritis, however the most prevalent ones are:

• Rheumatoid Arthritis (RA): This is an autoimmune condition where the body’s immune system attacks the joints, causing swelling and damage. It usually affects smaller joints like those in the hands and feet but can also affect other parts of the body.¹

• Osteoarthritis (OA): This is the most common type. It happens when the cartilage that protects the bones in joints wears down, causing pain and stiffness, especially in weight-bearing joints like the knees and hips.¹

Rheumatoid Arthritis-- Symptoms

• Pain: This may get worse when moving or after being still for too long.²
• Stiffness: This is especially noticeable in the morning or after sitting for long periods.²
• Swelling: Joints may look swollen due to inflammation.²
• Redness and Warmth: The affected areas might feel warm or look red.²
• Fatigue: Feeling tired or unwell is common with some types of arthritis.²

Rheumatoid Arthritis-- Causes

• Genetics: A family history of arthritis can make you more likely to develop it.²
• Age: As you get older, especially with osteoarthritis, the risk of developing arthritis increases.²
• Injury: Joint injuries in the past can lead to arthritis later on.²
• Autoimmune response: In diseases like rheumatoid arthritis, the immune system mistakenly attacks healthy joints.²

How to prevent Arthritis

• Keep a Healthy Weight
  Your joints, particularly your knees and hips, are under more strain when you are overweight. Losing even one pound can take four pounds of stress off your knees. To stay at a healthy weight, focus on eating whole, unprocessed foods and avoid sugary snacks and unhealthy fats.³
• Eat Foods That Fight Inflammation
  An anti-inflammatory diet can help reduce the risk of arthritis. Include foods rich in omega-3s, like salmon, walnuts, and flaxseeds, which may fight inflammation. Also, eat lots of antioxidant-rich fruits and veggies, such as cherries and citrus, to protect your joints from damage caused by oxidative stress.³
• Stay Active
  Regular exercise can keep your joints strong and flexible. Aim for 30 minutes of moderate activity, like walking, swimming, or cycling, five days a week. Low-impact activities strengthen your muscles without straining your joints, and practices like yoga or tai chi can improve balance and flexibility.³
• Avoid Smoking
  Smoking may increase the risk of rheumatoid arthritis and harms overall health. Quitting not only benefits your lungs and circulation but also supports healthier joints.³
• Take Care of Your Joints
  Use proper techniques to avoid straining your joints. For example, bend your knees instead of your back when lifting heavy items and wear supportive shoes. Adjust your workspace to reduce repetitive stress on your joints.³
• Drink Plenty of Water
  Staying hydrated can help keep your joints lubricated by maintaining the fluid that cushions them. Aim for about eight glasses of water daily to support joint health and flexibility.³
• See Your Doctor Regularly
  Regular check-ups can catch arthritis early. If you notice ongoing joint pain or stiffness, don’t ignore it—see a doctor for advice and treatment options.³

What damages joints the most?

A diet for joint pain should limit or avoid animal fats, such as those found in deli meats, pates, lard, bacon, and sausages. Palm oil and processed vegetable fats (like those in margarine) can also negatively impact joint and bone health.

What vegetable ruins joints?

If you have rheumatoid arthritis (RA), it might be a good idea to eat fewer nightshade vegetables like tomatoes, peppers, eggplants, and potatoes. While these are common in the Mediterranean diet, some studies suggest they could make arthritis symptoms worse.⁴

What should people with arthritis not eat?

The basic diet tips for arthritis are simple: cut back on or completely avoid red meat and organ meats. Stay away from highly processed foods and anything with preservatives, like deli meats.⁴

Challenges Faced

• Chronic Pain and Stiffness: One of the most difficult parts of arthritis is constant pain and stiffness in the joints, which often gets worse in the mornings or after sitting still for a while.⁵This can make it hard to do everyday activities like getting dressed, cooking, or even walking.
• Joint Deformity and Disability: If rheumatoid arthritis (RA) isn't treated properly, it can cause serious damage to the joints and lead to permanent changes in their shape, making it harder to move. This can also affect your confidence and independence.⁶
• Fatigue: Many people with arthritis feel very tired, which can make it hard to stay active or enjoy social activities. This tiredness often comes with feelings of general discomfort and sadness.⁷
• Need for Lifestyle Changes: Managing arthritis usually means making big changes to your lifestyle, like altering your diet, exercising more, and controlling your weight. These changes can be tough to stick with.²
• Use of Assistive Devices: Some people may need to use tools like braces or walkers to help with their condition, which can be frustrating or even embarrassing for some.

Scientific Studies

1. A case study looked at an 80-year-old man with rheumatoid arthritis (RA) and a lung condition called interstitial lung disease (ILD). It showed how helpful a Comprehensive Geriatric Assessment (CGA) can be. This assessment checked his overall health, including how well he could move, his physical and mental health, his emotions, and his financial situation. The results highlighted areas where his health could improve. By using personalized treatments like better nutrition and rehabilitation exercises, the CGA helped improve his quality of life.⁸

2. This story is about a 72-year-old woman from a rural area who struggled with limited access to healthcare. She was being treated for rheumatoid arthritis (RA) with methotrexate and some lifestyle changes. A team of healthcare professionals worked together to help her. The case highlights how important it is to consider factors like where people live and their access to resources when providing care. It also shows that focusing on the patient's individual needs can lead to better health outcomes.⁹

Do you have joint pain that interferes with your ability to concentrate on your everyday tasks?

Try Joint Comfort, a natural solution designed to help maintain healthy joints and support the relief of osteoarthritis symptoms. It consists of natural ingredients like curcumin, boswellia, and galangal extract (Kaempferia galanga). Perfect for those seeking natural ways to improve joint health, regular use can reduce joint pain and boost mobility, significantly enhancing your everyday comfort. Crafted using advanced proprietary technology, this supplement maximizes effectiveness, ensuring you receive the full benefits for your body. Make VitalAbc’s Joint Comfort part of your routine and experience the difference it can make!

Conclusion

Arthritis prevention is possible through simple lifestyle choices that promote healthy joints and overall well-being. While some things, like genetics and aging, can’t be controlled, you can still make a big difference by maintaining a healthy weight, eating an anti-inflammatory diet, exercising regularly, avoiding smoking, protecting your joints, staying hydrated, and seeing your doctor early if needed. These steps not only help prevent arthritis but also improve your quality of life, allowing you to stay active and healthy as you get older.

Try adding dietary supplements to your daily routine for better results with no side effects. Even small changes in your daily routine can lead to healthier joints and a more active, pain-free future.

References

1.NIAMS. NIAMS Health Information on Arthritis [Internet]. National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2017 [cited 2024 Nov 20]. Available from: https://www.niams.nih.gov/health-topics/arthritis#:~:text=Overview%20of%20Arthritis,skin%2C%20can%20also%20be%20affected.

2.Osteoarthritis vs. Rheumatoid Arthritis. Arthritis: Symptoms, Causes, Types, Treatment & Prevention [Internet]. Cleveland Clinic. 2023 [cited 2024 Nov 20]. Available from: https://my.clevelandclinic.org/health/diseases/12061-arthritis

3.Watson S. Arthritis Prevention: What Can You Do? [Internet]. Healthline. Healthline Media; 2013 [cited 2024 Nov 20]. Available from: https://www.healthline.com/health/arthritis-prevention#protect-your-joints

4.Higuera V. Diet tips for osteoarthritis knee pain [Internet]. Medicalnewstoday.com. Medical News Today; 2018 [cited 2024 Nov 20]. Available from: https://www.medicalnewstoday.com/articles/310399#oily-fish-and-omega-3

5.Helmer J. Causes of Morning Stiffness [Internet]. WebMD. 2020 [cited 2024 Nov 20]. Available from: https://www.webmd.com/arthritis/joints-morning-stiffness

6.Pierce S. Understanding the Dangers of Untreated RA [Internet]. Healthline. Healthline Media; 2015 [cited 2024 Nov 20]. Available from: https://www.healthline.com/health/rheumatoid-arthritis/dangers-of-untreated-ra

7.NIH. Rheumatoid arthritis: Learn More – Fatigue related to rheumatoid arthritis [Internet]. Nih.gov. Institute for Quality and Efficiency in Health Care (IQWiG); 2024 [cited 2024 Nov 20]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK384467/#:~:text=People%20with%20rheumatoid%20arthritis%20typically,worst%20symptom%20of%20the%20disease.

8.Zhang M, Feng M, Lai B. The comprehensive geriatric assessment of an older adult with rheumatoid arthritis. Rheumatology & autoimmunity [Internet]. 2022 Jan 24 [cited 2024 Nov 20];2(2):102–4. Available from: https://onlinelibrary.wiley.com/doi/full/10.1002/rai2.12021

9.Ohta R, Sano C. Integrating Clinical and Socio-Environmental Approaches in Managing Rheumatoid Arthritis With Social Determinants of Health: A Case Study of an Elderly Patient in Rural Japan. Cureus [Internet]. 2023 Dec 21 [cited 2024 Nov 20]; Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10799749/