Arthritis is among the leading causes of work disability. This debilitating condition affects a lot of people, from adults to children. It increases when you age and what’s worse, the number of people suffering from arthritis will rise substantially within the next 20 years. So what can you do to avoid it?
Here are some useful tips that can help you prevent arthritis effectively. You can incorporate these simple lifestyle tactics into your daily routine starting today.
1. Drink plenty of water
Water plays an important role in preventing arthritis because it makes up 70 percent of the cartilage in joints. Water keeps your joints lubricated so that your bones do not rub up against each other. Therefore, you should drink plenty of water – at least eight glasses per day to improve the health of cartilage.
2. Quit smoking and stop alcohol consumption
Smoking can weaken not only your overall health but also your bone health. If you have arthritis, you need to quit smoking now and you will see an improvement in how many joints that hurt as well as the level of pain you experience. Besides, you need to avoid excess alcohol consumption because it can weaken your bone structure as well. By saying no to these two vices, you will also reduce your chance of developing many other serious health problems.
3. Eat right
A healthy, balanced diet is also very important to prevent arthritis. You should consume foods that are rich in vitamin D and calcium to keep your bones staying strong and healthy. You should also get enough vitamin E and vitamin C to build a musculoskeletal system which can outlast degenerative conditions. Especially, you should stay away from fats to avoid excess weight, which can put stress on your bones and joints.
4. Exercise regularly
Exercise is a very good way to prevent arthritis because it helps strengthen the muscles around your joints as well as keep them flexible. Regular activities also increase your bone density and keep your joints in top condition. So you should do exercises that do not damage the joints such as swimming, cycling, yoga and walking.
5. Lose weight
Apart from having a destructive metabolic effect, excessive weight can be awful on your joints because it adds unnecessary pressure on them. It can upset the balance between the buildup and breakdown of cartilage, resulting in a net loss that becomes osteoarthritis over time. Therefore, it is important for you to stay fit and maintain an active lifestyle by doing physical activities regularly.