Arthritis is a common condition that causes a person’s joints to become stiff, painful, and swollen. While arthritis affects people of all ages, many people develop arthritis as they age and the inflammation can greatly affect your quality of life.
Arthritis most often affects the joints in the
fingers, knees, and hips, and although there is no cure, there are ways to
prevent arthritis and reduce the severity of the symptoms so you can continue
enjoying your life and the activities you love.
Eat fish
Fish, especially salmon and tuna, contain omega-3
fatty acids that have many benefits for your health, including reducing
inflammation. Eating a healthy, well-balanced diet is important for everyone,
and those suffering from arthritis may find that incorporating salmon or some
other fish into their diets twice a week helps ease inflammation in their
joints.
If you’re a vegetarian or don’t like fish, there are
other healthy foods that contain omega-3 fatty acids. Chia seeds, walnuts,
flaxseeds, and various plant oils are all rich in omega-3s, or you may opt for
omega-3 capsules made from fish oil or algae oil that you take once a
day.
Control your
weight
Your joints, particularly your knees and your ankles,
will incur a lot of wear and tear over the course of your life. The heavier you
are the more stress your joints will be under, and for those who develop arthritis
this can make it difficult to be mobile. There is no singular weight range that
is considered “healthy”, so we recommend you speak with your doctor about
what’s healthy for you, and follow their advice on maintaining your
weight.
Exercise
Exercise has a huge range of benefits, including
strengthening the muscles around your joints, making them stronger and more
mobile. Staying active is critical as we age, but the thought of vigorous
exercise can be intimidating. The good news is that there are many low-impact
activities you can do to keep your joints healthy, like brisk walks, swimming,
and water aerobics classes. Check out what senior exercise classes your local
gym offers, and don’t be afraid to try new things.
Protect your
joints
There are certain movements we do often that can cause
damage to our joints after years of repetition. Things like climbing stairs,
lifting heavy items up off the ground, and squatting down low can make your
joints deteriorate faster, and these movements can become very painful if you
have arthritis.
Wearing knee sleeves, wrist braces, and other support
braces help protect your joints while allowing you to continue moving as usual.
When lifting heavy items up off the ground, remember to keep your back straight
and lift with your knees to reduce strain on your lower back.
Avoid injury
Avoiding injuries is easier said than done because no
one sets out to incur an injury, but the older we get the longer it takes to
recover from injuries, so being cautious is important. Always stretch and warm
up before any physical activity, especially if you’re trying something new, and
don’t take any risks if you don’t feel comfortable.
As mentioned above, knee sleeves, wrist braces, and
other supportive braces can help protect your joints, but speak with your
doctor to ensure you’re wearing the best supportive garment for your specific
circumstances. A large part of avoiding injuries is recognizing that as we age
we simply won’t be able to do many of the things that we did when we were younger,
and learning how to adapt and change to best suit our bodies.
For more information, or if you have any questions,
please contact our team at UMC today. We look forward to
hearing from you.
Original blog posted on https://umcommunities.org/blog/guide-to-preventing-arthritis/
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