Arthritis is a disease of joints which occurs when cartilage in the knee and other joints wears away. It can cause pain, stiffness, and swelling in the joints. The joint pain is referred to as arthralgia. Any part of your body can be inflamed from arthritis.
Sometimes the worst form of arthritis can affect other parts of the body like muscles and internal organs. Arthritis forbids you from getting around. Arthritis can attack you between the age of 18 and 64. Thus it is something people should think about preventing when they’re still in their 30s and 40s, or even younger to avoid its worst consequences.
Some preventive measures for arthritis are as follows:
1. Watch your weight
Lose weight or at least try to avoid gaining some more. Those extra pounds would be dangerous for joints. They increase the burden of body weight on joints. A chemical related to obesity upsets the balance between the buildup and breakdown of cartilage as a result the natural degradation of cartilage occur more quickly than its renewal process.
2. Exercise and physical activity
Bodies are made to be in motion. People suffering from arthritis often run away from physical activity due to the fear that it will make their pains and symptoms even worse. But on the contrary some exercises are not only essential but also proven to be helpful in reducing the joints pain. That includes low-impact biking and swimming, along with yoga, slow walking and weightlifting as long as it’s not stressful. If you walk, make sure you have comfortable shoes, and try to walk on surfaces that are relatively flat. Being physically active can help you to maintain a healthy weight and strong bones and for long term.
3. Biomechanics of your body
Be careful about your biomechanics. The way you lift and carry different objects and perform physical tasks can affect the health of your joints and probably all your joints can be damaged due to poor biomechanics.
4. Prevent and treat injuries
It is very important to protect your joints, tendons, and cartilage from the damages that could lead to arthritis in future. While doing exercise always stretch before and after your workout and avoid pushing your body beyond its limits. If you are a sports person wear the appropriate gear necessary because if you have a tear in the cartilage that can lead you towards the arthritis.
Taking supplements is also a useful step. Glucosamine and Chondroitin help cartilage in avoiding deterioration to some extent. There are also two relatively new supplements that have shown promise in trials: A.S.U (unsaponifiable part of avocado and soybean), and hyaluronic acid (H.A.).
A healthy diet full of fruits, vegetables, lean proteins, and whole grains is good for your overall health and your joint health. To better your bone health and guard against arthritis you must focus on having enough calcium and vitamin D intake in your everyday meal.
6. Proper posture
If you are suffering from arthritis, using good posture is essential not only for protecting your joints and preventing pain but also for conserving energy. The key element of proper posture is maintaining the spine’s natural curves.
The following are tips for a proper posture:
- Avoid locking your knees when standing or exercising.
- Keep your upper body lifted with neck, and shoulders upward.
- If you have to stand for long periods wear shoes with a low, wide heel to provide stability, maintain better alignment, and increase comfort.
- If possible use a chair that supports your lower back and helps maintain the slight curve in your lower spine.
- If your chair does not provide proper back support, tuck a small pillow or rolled up towel between the chair and your lower back to maintain the lower-back curve.
- Sit with your knees slightly higher than your hips and your feet flat on the floor.
- Change positions frequently if you must sit for long periods.
- When getting out of a chair, keep your back straight. Use your leg and arm muscles to push yourself up out of the chair.
Choose appropriate resting place
To help you maintain proper posture at rest and help ease the strain of getting into and out of a chair or bed.
- Seats that are higher than normal will be easier to get into and out of. Get a thick seat cushion on your favorite chair to a low platform to increase its height.
- Get a firm, supportive mattress for your bed.
- Pad hard-bottomed chairs for greater comfort.
- Use chairs with relatively straight backs or ones that provide lumbar support.
- If you have stiffness and pain in your neck, try getting at least one chair that has a neck rest or high back.
- Chairs with adjustable foot rests can help to preserve alignment.
- Place a low, stable stool in the shower to make bathing easier.