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 out of 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, since healthy joints allow you to move easily and help protect your bones.
How many types are there?
Arthritis refers to any type of joint pain or swelling, and there are more than 100 varieties.
The most common type is the osteoarthritis (OA), also known as degenerative arthritis. As the protective cartilage wears away, the bones touch at the joints; you may have heard of it as wear and tear arthritis.
The other variety most frequently diagnosed is the rheumatoid arthritis (AR), 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 1 times your body weight, and that is at ground level; it's even higher on inclines (such as steps) and can be up to five times your body weight when you squat down to, say, tie your shoe.
That is why people with obesity are more likely to develop OA in these areas. And because excess fat leads to inflammation-causing proteins circulating in your body, obesity also increases your risk of developing OA of the hands.
Try to modify your diet and try to exercise to lose weight for good 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 being said, a healthy diet will help you control your weight.
And there is a diet that might be particularly helpful to follow. The Mediterranean diet has consistently been 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 lots of vegetables, fruits, fish, whole grains y healthy fats, while red meat and ultra-processed foods are limited. 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 may help prevent RA in former and current smokers, according to a September 2020 study published in Arthritis & Rheumatology. And while some limitations in the studies are acknowledged, 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 useful limitar o Avoiding inflammatory foods that can make symptoms worse. These include refined carbohydrates (think white bread and pastries), foods fried foods, sugary drinks such as soft drinks, red and processed meats and margarine.
eat 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. Consumption of higher levels of fiber was associated with a lower risk of developing symptomatic knee OA, according to a May 2017 study in the 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 to quit smoking because quitting 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 as well) can help prevent gingivitis (gum disease), which can lead to arthritis.
The research certainly shows a link between gingivitis and RA. It's 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 the 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 does not strain the muscles is good. Ideally, people should start gradually, especially if it's been a while since they've been active, so they build up more tolerance and stamina.
The stronger your muscles, the better they can protect your joints and prevent potentially the osteoarthritis. In addition, physical activity helps prevent stiff joints.
Prevents joint injuries
OA is primarily seen as a disease that accompanies age: with heavy use of the joint, the cartilage wears away, leading to friction and the dreaded bone-on-bone contact. But OA can also be the result of an injury caused by physical activity or accidents.
Of course, you can't retreat to a bubble to avoid injuries and accidents. But there are reasonable and prudent tactics you can take to protect your joints, such as doing knee exercises, sitting well, and standing up correctly.