How to prevent Arthritis and lead an active life?

Arthritis is a crippling disease, that causes inflammation, pain, and stiffness in joints. A few causes of arthritis-like- 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 a few healthy habits. Which may reduce inflammation and can help in restoring mobility for a healthy and active life.

Arthritis affects quality of life — **Arthritis affects the quality of life**

There are approximately 100 types of arthritis. A few of the most common types are-

Osteoarthritis
Rheumatoid arthritis
Psoriatic arthritis

Different type of arthritis develops due to various reasons. But all lead to pain, and deformity and affect the quality of life.

How to prevent arthritis and lead an active life?

Following are a few healthy lifestyles and dietary changes that may help to prevent arthritis to lead an active life.

Adopting a Healthy Lifestyle:-

Managing your body weight:- Bodyweight management is vital in reducing your arthritic pain. Your knees support the weight of the body. Being overweight or obese put extra pressure on your knees. As per John Hopkins- Being overweight by 10 pounds puts extra pressure of 30 to 60 pounds (three to six times) on your knees while taking steps. Women- who are overweight are four times most likely to suffer from osteoarthritis. The following chart can help you manage your body weight.

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 a sedentary lifestyle impacts health<<= Click here

Exercise:- Exercise 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.

Excercise helps in reducing symptoms of arthritis — **Exercise helps in reducing symptoms of arthritis**

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.

**Protecting joints helps in retaining mobility in arthritis**

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.

**Consumption of olive oil helps in reducing pain and inflammation in arthritis**

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

**Vitamin- C in citrus fruits helps in reducing inflammation in arthritis**

Porridge:-Eating oats have a positive impact on relieving arthritis, It also helps in reducing cholesterol levels.

Porridge helps in relieving arthritis. thus helps to prevent arthritis and lead an active life — **Porridge helps in relieving arthritis**

Green Tea:– Green tea contains antioxidants and polyphenols. which can help reducing inflammation.

Green tea helps in relieving inflammation. thus helps to prevent arthritis and lead an active life — **Green tea helps in relieving 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.

Turmeric helps in relieving pain and inflammation in arthritis. thus helps to prevent arthritis and lead an active life — **Turmeric helps in relieving pain and inflammation in arthritis**

Garlic:- According to research done by Kings College London, garlic consumption can lower the risk of developing arthritis altogether.

Garlic helps in relieving arthritis. thus helps to prevent arthritis and lead an active life — **Garlic helps in relieving arthritis**

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.

Yogurt- helps in relieving symptoms of artritis. thus helps to prevent arthritis and lead an active life — **Yogurt- helps in relieving symptoms of arthritis**

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.

Omega-3 fatty acids helps in relieving inflammation. thus helps to prevent arthritis and lead an active life — **Omega-3 fatty acids help in relieving inflammation in 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.

**Foods with added sugars increases inflammation**

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.

**Foods containing saturated fats increases inflammation in arthritis**

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 increases inflammation in arthritis**

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).