Arthritis is inflammation of one or more joints that can lead to pain, swelling, stiffness, and inability to move or use the joint normally. Arthritis commonly affects the knees, hips, spine, and hands. In this report, we learn about things to reduce the risk of developing arthritis. According to the "Times of India" website.
1- Maintain a healthy body weight
Extra pounds can cause joints to wear out faster by putting extra stress on them.
Each additional kilogram of body weight places an additional four to six kilograms of load on the knee joint, depending on the activity involved.
Moreover, excess adipose tissue also damages joints by secreting certain chemicals that destroy cartilage.
A healthy body weight is one with a body mass index (BMI) between 18.5 and 24.9.
2- Avoid smoking
Smoking can increase the risk of cartilage damage and worsening of arthritis can make treatment for some forms of arthritis less effective and increase the risk of complications during surgery. Quitting smoking can help protect you from arthritis in more ways than you can imagine.
3- Exercise regularly
Regular, healthy exercise can help keep joints strong and flexible, and can also help protect cartilage.
A person should exercise for half an hour every day and 3-4 times a week.
Examples of healthy exercises are walking, cycling and swimming.
4- Maintain a healthy body position
Poor posture while standing and sitting especially for long periods, places an abnormally excessive load on the joints causing them to wear out faster.
The healthy alignment of all the joints of the body while standing, sitting, and walking can protect them from arthritis.
5- Avoid wearing high heels
Wearing high heels leads to a non-physiological posture, which increases stress on the joints of the feet, ankles, hips and spine.
When wearing high heels for a long time, it can cause joint pain.
6- Follow a healthy and balanced diet
Control the calories in your diet to maintain a healthy body weight. Add foods like ginger, garlic, fish, nuts, berries, colorful fruits and leafy greens to your diet as they are beneficial against arthritis as they have an anti-inflammatory effect.
Avoid excessive intake of salt, sugar, processed and refined foods, and saturated fats, which can increase inflammation in the body.
Keep your blood sugar under control as diabetes increases the risk of osteoporosis.
Well-controlled blood sugar levels can prevent the development of arthritis.
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