Arthritis is a crippling disease, that causes inflammation, pain, and stiffness in joints. Few causes of arthritis-like- age, family history, and gender (many types of arthritis are more prevalent in women) are difficult to control. Arthritis gets worse as age progresses. It is estimated, that in India alone more than one million persons suffer from arthritis every year. We can prevent arthritis and lead an active life by adopting a few lifestyle and dietary changes. We can adopt few healthy habits. Which may reduce inflammation and can help in restoring mobility for a healthy and active life.
There are approximately 100 types of arthritis. A few of the most common types are-
- Rheumatoid arthritis
- Psoriatic arthritis
Different type of arthritis develops due to different reasons. But all lead to pain, deformity and affect the quality of life.
How to prevent arthritis and lead an active life?
Following are the few healthy lifestyles and dietary changes that may help to prevent arthritis to lead an active life.
Adopting Healthy Lifestyle:-
Managing your body weight:- Bodyweight management plays a vital role in reducing your arthritic pain. Your weight of the body is supported by your knees. Being overweight or obese put extra pressure on your knees. As per John Hopkins- Being overweight by 10 pounds puts extra pressure by 30 to 60 pounds (three to six times) on your knees while taking steps. Women- which are overweight are four times most likely to suffer from osteoarthritis. The following chart can help you manage your body weight.
By exercising and making dietary changes can help you in the management of your body weight thus preventing or reducing the symptoms of arthritis to lead an active life. To know more about- How sedentary lifestyle impacts health<<= Click here
Excercise:- Excercise helps in managing your body weight. Healthy B.M.I. helps in reducing extra pressure being exerted on your knees. Exercise also helps in strengthening your muscles around your joints. Exercising regularly is one of the healthiest ways to reduce the symptoms of arthritis-like- pain, inflammation, mobility issues. Exercise helps in improving balance, flexibility, endurance, and energy in arthritic patients.
Protecting your joints:- Adopt proper measures to protect your joints from injuries. It can help in retaining mobility in arthritis. As the age progresses, joints may start to wear out. Accidents can damage cartilage and may further worsen arthritis. Further using the right methods while sitting, working, or lifting weight can- help in reducing extra strains on your joints.
If you have to sit for long periods at work. Always make sure that the back, legs, and arms are well supported.
Few dietary changes, that can help to prevent arthritis and lead a healthy life.
Olive oil:-Consuming two to three tablespoons of olive oil daily can help us reducing inflammation and pain. It can be used in cooking or as a dressing on salads.
Citrus fruits:-Grapefruit, Oranges, Lemons, etc. contain an ample quantity of vitamin C. Vitamin-C can help in reducing inflammation in arthritic patients, thus maintaining healthy joints. Eating a colorful range of fruits helps us leading an active life. For more reading- Vegetables- The ultimate source of Nutrition and Protection<<= Click here
Porridge:-Eating oats have a positive impact on relieving arthritis, It also helps in reducing cholesterol levels.
Green Tea:– Green tea contains antioxidants and polyphenols. which can help reducing inflammation.
Turmeric:-As per a study in Alternative Medicine Review, it is stated that turmeric plays a vital role in relieving pain in arthritis and helps to restore mobility.
Garlic:- According to research done by Kings College London, garlic consumption can lower the risk of developing arthritis altogether.
Wholegrain bread:– Whole grain can reduce the level of CRP – c reactive proteins, which are a marker of inflammation in our body. These plasma proteins rise in the blood due to inflammation in the body.
Yogurt:- Fermented food can increase, the much-needed good bacteria in our gut and have an anti-inflammatory effect also. It helps in relieving arthritis symptoms.
Omega- 3 Fatty acids:- Certain fish like salmon, sardine, mackerel, etc are rich in omega- 3 fatty acids. Omega-3 fatty acids besides having many health benefits also help in relieving inflammation associated with arthritis. A study published in Annals of the Rheumatoid diseases found that women who eat fish regularly may be at lower risk of rheumatoid arthritis.
Which diet is to be avoided to prevent arthritis and lead an active life?
The person suffering from arthritis has their body in an inflammatory state. Diet as mentioned above possesses anti-inflammatory properties. And relieve inflammation in arthritic patients. While some foods contain substances that contribute to increased inflammation. Therefore such foods are to be avoided. Following a diet is to be avoided to prevent arthritis to lead an active life.
Sugar:- Foods that contain added sugars like- soda, sweet tea, flavored coffee, some juices can induce- the release of cytokines, which act as inflammatory messengers in the body. Such foods are the most likely to worsen inflammatory conditions.
Saturated Fats:– Foods high in saturated fats, like- fast food and red meat can lead to inflammation in the fat tissue. They also contribute to obesity, high blood pressure, heart diseases. Foods containing saturated fats can worsen arthritis symptoms. To read more about Fats-<<= Please click here
Refined Carbohydrates:- Refined carbohydrates like- white bread, white rice, and potato chips increase the production of advanced glycation end (AGE) oxidants. these oxidants are responsible for the stimulation of inflammation in the body.
There is a whole lot of foods available in nature, that not only can help in relieving arthritic pains but can boost energy levels for leading a healthy disease-free life.
Consult your healthcare provider for treatment. Arthritis progresses with age. Getting treatment at an early stage, adopting a healthy lifestyle and healthy eating habits can help us to prevent arthritis and lead an active life. For more reading about- Easing Joint pains during winters– <<= Click here.
Wishing all to be in a healthy state.
(For awareness purposes only).
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40+ years of experience in the healthcare industry.