5 Habits That Must Be Done To Prevent Arthritis Or Arthritis

Illustration of ways to prevent arthritis (Unsplash/Towfidu Barbhuiya)

YOGYAKARTA – Arthritis or arthritis causes pain due to joint deformity and loss of optimal joint function. There are more than 100 types of arthritis, but the most common are osteoarthritis, rheumatoid arthritis, and psoriatic arthritis. Each type has different symptoms. But all of them are painful.

Some causes of arthritis can not be denied, such as the influence of age, family history, and gender because it is more often experienced by women. But a number of healthy habits can help reduce the risk of this disease, reported by Healthline, Monday, June 20. Habits that you must do to anticipate, among others, as follows.

1. Consumption of foods containing omega-3

Omega-3 fatty acids are a type of polyunsaturated fat. Its benefits can reduce inflammation in the body, according to studies. This content can even reduce the activity of rheumatoid arthritis (RA), a type of arthritis.

Eating 3.5 ounces of fish high in omega-3s, such as salmon, trout, mackerel, or sardines twice a week is recommended by The United States Department of Agriculture (USDA). Fish caught in the wild are usually recommended. If you are vegan, you can eat plant foods that contain omega-3s, such as walnuts, flaxseeds, chia seeds, and soybeans.

Illustration of ways to prevent arthritis (Unsplash/Abstral Official)

2. Exercise regularly

Exercise not only relieves stress from being overweight on the joints, but also strengthens the muscles around the joints. This means, you need to manage your weight first. One of them is with regular exercise which is not only useful for maintaining a stable body weight but also protecting joints from wear and tear.

3. Avoid getting injured while exercising

Naturally, joints wear out with age. This means that you need to adjust the type of exercise movement according to your age. Because when the joints are injured the more they wear out quickly. According to studies, 50 percent of people who injure the anterior cruciate ligament (ACL) develop knee osteoarthritis within 10 to 15 years.

To avoid injury, always warm up before exercising. Also use safety according to your type of sport. For example, wear knee, wrist, and elbow pads and comfortable shoes.

4. Protect joints

Lifting heavy objects, squatting, and climbing stairs can cause joint problems. Studies show that workers who regularly have to lift heavy objects and squat, kneel, or climb stairs more than five times a day are more likely to develop osteoarthritis than workers who don't lift heavy objects.

Therefore, it is advisable to use proper technique when performing strenuous activities. For example, lift an object from a low position that engages the knees instead of focusing the force on the hips. You also need to carry things close to your body so they don't put too much pressure on your wrists.

5. Get a more ergonomic body position

Taking a more ergonomic body position can prevent strain and pain in already sore joints. If you have to sit for long periods of time, make sure your back, legs, and arms are well supported. Also, place the monitor at an arm's length from the line of sight to avoid neck strain. Plus, use a more ergonomic keyboard and mouse to keep your arms and hands in a neutral position.

In addition, according to the Centers for Disease Control and Prevention (CDC), as many as 47 percent of adults in the United States with diabetes also have arthritis. Meanwhile, people with arthritis face a 61 percent higher risk of developing diabetes. Therefore, both have the same risk factors. So, choose and live a healthy lifestyle in the long term to reduce the risk of developing arthritis or other related diseases.