Our top tips for preventing arthritis today!
When talking about arthritis, we are not referring to just one disease, but one of the many rheumatic diseases that affect the joints that cause persistent and chronic pain.
Pain usually occurs along with swelling and stiffness in the joints (wrists, shoulders, elbows, knees, ankles, etc.), gradually limiting range of movement.
A cure has yet to be found for this condition and, although it can be treated to delay its progression, it is better to take action before it starts, since there are things you can do to help prevent arthritis. What’s more, you can do these things at any time of day, whether you are at the office, at home or out and about living your life. So let’s get to it!
1. Repetitive movements. Eureka!
Repetitive movements overstimulate your joints (shoulders, wrists, knees, etc.) and may be affecting them more than normal. Whilst you may not feel any pain yet, it is recommended to minimize impact when doing repetitive movements to avoid damaging your joints in the long run. How?, you ask. It’s easy, just try to take more active breaks during the day.
Additionally, repetitive movements use particular groups of muscles and joints, which is why, once these are affected, the body adopts postures to adapt to the damage.
Though general wear and tear of the body is a normal part of the aging process, it is recommended to perform a variety of physical activities to strengthen and condition all the muscle groups.
2. Listen to your body
Do your joints click? Do you not have the same range of motion as you used to? Do you feel pain or aching doing everyday activities? These are all signs that you are pushing your body, and particularly your joints, to the limit. If this is happening often, listen to what your body is trying to tell you. Rest for a few days and see if the symptoms diminish
If your joints are creaking or hurting all the time, even if you know other people who are suffering from similar pain, this is not normal and you should see a doctor. These symptoms could be related to various diseases and uncovering the disease while it is still in the early stages will allow for more effective treatment and a better prognosis.
3. Change up your workout routine
Rotate between activities instead of doing the same thing for a long period of time. Switching up your routine can be a good way to avoid overusing certain muscle groups.
4. Be mindful when exercising
When doing any type of physical activity, either professionally or just as a hobby, you should do so in a conscious way to avoid injuries, in other words, pay attention to the way you are performing each movement, as well as your posture, the alignment of your limbs and spine. The idea is to exercise, and do it well.
Even if you experience the smallest amount of pain, it is better to get it checked. Injuries can happen easily and if they are not properly treated, they can lead to chronic conditions that impact the joints and the other structures of the locomotor apparatus.
5. Low-impact exercises
As well as exercising consciously, try to do some activities that do not produce too much impact on the joints. Swimming, water aerobics, yoga or cycling (on a flat surface) are great low-impact activities that can help you care for your joints.
Everyone’s body is different, therefore, we all respond differently to different exercises. If a certain exercise is causing you discomfort, it is better to stop and evaluate whether you should continue.
6. Maintain a healthy weight
This is not about being the thinnest you can be, is about getting rid of excess weight and tension on our joints. A healthy diet and moderate exercise is the best way to maintain a healthy weight. Talk to a nutritionist about the best diet for you.
There are no magic solutions. By making gradual, conscious changes to your diet and exercise routine, you will not only see positive changes in your weight and general physical wellbeing, but you will also build habits that contribute to a healthy lifestyle, helping you to prevent many other diseases as well.
7. Wear suitable shoes
Wear comfortable shoes that provide adequate support and do not hurt your feet when carrying out your daily activities. Even if you are only going for a walk, ensure you are wearing appropriate footwear. For the sake of your joints, do not skimp on your shoes.
It is also important to replace your walking and running shoes. If you walk for 30 minutes, three times a week, you should aim to replace your shoes every 9 to 12 months.
Insoles should be replaced even sooner, roughly every two months for people who do a lot of walking, to ensure your feet are properly cushioned from the impact. Replace any socks that are uncomfortable or too big, and as soon as holes appear, as they can also cause injuries.
8. Check your posture
Learning to maintain proper posture when carrying out day-to-day tasks can significantly help relieve tension in the joints. Performing simple actions like sitting down, working at a desk and lifting objects correctly, will most definitely make a difference:
- To lift a heavy object off the floor, bend your knees and lower your hips and keep your spine straight.
- When carrying something in your hands, keep it close to your body to reduce the pressure on your wrists.
- Sitting down for a long time? Make sure that your back, feet and arms are all well-supported.
- Listen to your body, incorrect posture can cause pain or make you more tired than usual.
- How can you keep your posture in check? When standing or sitting for extended periods of time, try bringing your elbows together behind your back, as this will help to correct your posture.
9. Are you getting enough vitamin D?
Ask your doctor to check your vitamin D levels in your blood. If they are low, ask your doctor to prescribe you vitamin D or start eating more vitamin D-rich foods, such as: mushrooms and fortified cereals.
You could also try sunbathing every day for 15 minutes between the hours of 8 and 10 a.m., wearing adequate sun protection of course! Limit this to just 3 times a week if you are not used to sun exposure.
The body needs Vitamin D to effectively absorb calcium, which is responsible for protecting and building strong bones.
Initial symptoms – how to delay the onset of arthritis?
If symptoms (e.g. swelling, pain and stiffness of the joints) are already appearing and your doctor has confirmed your arthritis diagnosis, the best thing you can do is keep on with your treatment and the above recommendations.
You may have to make some adjustments to everyday activities like high-impact sports, since they accelerate the progression of arthritis. Doing physical therapy with a qualified health professional will teach you how to safely stretch and strengthen vulnerable joints, and carry out your daily activities whilst minimizing the amount of impact on your joints.
Physical therapy should be carried out as part of a structured program, so that gradually, these exercises become part of your daily routine.
Natural anti-inflammatories
For pain and inflammation, you could take natural anti-inflammatories like:
- Rosemary, boil 20 g of this herb in 500 ml of water.
- Ginger, boil 200 g of grated ginger in 2 cups of water.
- Cumin, boil 2 g of cumin in 3 cups of water.
- Laurel, boil 2 g of laurel leaves in 3 cups of water.
- Calendula, you can use this as a compress (by placing pre-boiled herbs directly on the joint or applying a washcloth soaked in calendula tea), or drink it as a herbal tea 2 or 3 times a day.
To improve the taste of some of these infusions, you could also add stevia to sweeten as needed.
You should also make sure to ask for help when you need it. Try to carry less weight, for example, when you go shopping, to avoid causing tension in the joints and triggering joint pain.
Assistive devices are not just canes and walkers. If you have arthritis in the knees, for example, you can use knee supports to relieve some of the pressure on the weakest joints.
You could even use a rollator to help you move around, which are very practical devices and allow you to move more freely, carpets or other objects that make it more difficult to move around are not recommended in places with a lot of stairs.
Prevention is the first step towards a healthy lifestyle, so why not start your journey towards preventing arthritis today and start taking control of your own life.