Seven Ways to Prevent Arthritis in Later Years
1. Reduce repetitive strain on joints and muscles. Be alert for any chronic aches and strains brought on by your occupation, hobby, or recreation- related pastimes. Don’t disregard the signals and wait for them to become worse. If you think that your employment causes symptoms, for instance, you might want to rotate your task or adjust your office chair or workstation, or even find an alternative activity. Repetitive strain can create microtrauma to joints and adjacent soft tissue, and bring about osteoarthritis in later years. Squatting, heavy physical labor, occupational knee bending, and a history of regular sports participation which could cause abnormal wear and tear of the knee joints are risk factors for knee arthritis. Repetitive or forceful motions performed with the hands can contribute to osteoarthritis. And even long hours at the computer can strain and perhaps prematurely age your hands. At the first sign of chronic strain or pain, see a physician.
2. Exercise (but don’t abuse) your joints. A sedentary lifestyle makes for weak muscles and increases the odds of developing arthritis(and other health conditions) . Regular exercise is essential. It creates stronger and more flexible joints. Exercise doesn’t need to be strenuous. Just regular.
3. Consider a cross- training program that includes a variety of exercises and light weight training. The use of weights builds denser bones and strengthens the muscles, ligaments, and tendons associated with joints.
4. Feed your joints well. Overweight and obese individuals are at greater risk for osteoarthritis, particularly in the weight- bearing joints. Reducing your weight cuts the risk. Improving the diet is always a tough challenge in our time- strapped society. However, the more you can maximize your intake of whole foods and minimize the refined, packaged foods, the better off you and your joints will be. You should also know how to eat(not just what to eat) because this can result in additional weight loss.
5. Take nutritional supplements for your joints. Poor food choices, environmental chemicals, excess stress, and the use of alcohol, oral contraceptives, and medication contribute to widespread nutrient deficiencies in our modern society. Studies have shown that certain nutrients are vital for joint health. They can protect the joints and minimize or delay arthritic symptoms. Such supplements include vitamins C and D, boron, glucosamine, chondroitin sulfate, and MSM. You need a good arthritis supplement prevention plan.
6. Hydrate your joints. Water comprises 70 percent of the cartilage in joints and plays a primary role in the lubrication and shock absorbing properties of healthy joints. Dehydration may be a major underlying, and unrecognized, factor in degeneration and pain. Don’t substitute sodas, coffee, and tea for water. These beverages contain ingredients that may block the absorption of water or act like diuretics, that is, promote excretion of fluids from the body. Drinks lots of good quality water everyday.
7. Try yoga for flexible joints. Look for an arthritis prevention yoga program – a selection of simple yoga postures which can be done in less than five minutes a day. These poses can increase muscle tone and the flexibility and range of motion of joints. Research indicates that yoga generates beneficial mechanical pressures on joints.
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