How to reduce your risk of arthritis

This article delves into the fundamental strategies that can make a significant difference in arthritis prevention and management. In this comprehensive guide, we provide practical tips to incorporate these strategies into your everyday routine.

If you’re at risk of arthritis due to factors like age or family history, or you’re seeking ways to manage existing arthritis pain, this article offers valuable insights. The road to joint health can be a journey of small steps that lead to big improvements, and this article is here to guide you along that path.

Don’t forget that our Rheumatology Department has lots of experience helping people with arthritis, so don’t hesitate to get in touch if you would like to discuss treatment. Find out more here.

Maintain a Healthy Weight

From a medical perspective, maintaining a healthy weight plays a pivotal role in reducing the chances of developing arthritis. The key lies in the way excess weight affects our joints, particularly those that bear weight such as the knees, hips, and spine. With every pound gained, a significantly greater load is exerted on these joints. This added pressure accelerates the natural wear and tear of joint tissues, increasing the likelihood of developing osteoarthritis – the most common form of arthritis, caused by the degeneration of joint cartilage.

Excess weight also triggers a rise in systemic inflammation in the body. This heightened inflammation can contribute to the development of inflammatory forms of arthritis, like rheumatoid arthritis. Moreover, fat tissue produces proteins called cytokines that promote inflammation, exacerbating arthritic conditions and causing discomfort.

If one already has arthritis, keeping weight within a healthy range can aid in managing the associated pain. By reducing the load on your joints, the severity of symptoms like pain and swelling can be significantly diminished. It’s a simple matter of mechanics: less weight leads to less joint stress, and hence less pain.

To help you maintain a healthy weight, consider the following tips:

• Consume a balanced diet
• Engage in regular physical activity
• Monitor your progress.

Get more advice on how to do these things here. 

Remember, everyone’s body is different and what works for one person might not work for another. Therefore, it’s crucial to find a sustainable and enjoyable regimen that suits your individual needs and preferences. Consultation with a healthcare professional or a dietitian can provide personalised advice and support on your journey to maintain a healthy weight.

Stay Active

Regular exercise has far-reaching effects on our bodies and can play a protective role against the development of arthritis.

Joints are like the hinges of a well-oiled door; they require regular use to keep them working smoothly. When we move, synovial fluid, the body’s natural joint lubricant, is circulated. This circulation helps to nourish the joint cartilage and enhance its shock-absorbing abilities, thus reducing wear and tear that can lead to osteoarthritis.

As mentioned, engaging in physical activity helps maintain a healthy weight which is a key aspect in reducing the risk of arthritis.

To build an active lifestyle, here are three practical suggestions:

• Embrace low-impact exercises.
• Incorporate flexibility and strength training
• Start small and progress gradually.

Get more advice on how to do these things here.

Follow a balanced diet

By providing essential nutrients, managing weight, and minimising inflammation, a well-rounded diet can promote joint health and potentially prevent the onset of arthritis. Additionally, staying active can effectively manage arthritis pain and improve overall well-being.

Tips on how to build a balanced diet:

• Emphasise nutrient-dense foods
• Limit inflammatory foods

Get more advice on how to do these things here.

Remember, consulting with a healthcare professional or a registered dietitian can provide personalised guidance and support in developing a suitable diet plan tailored to individual needs and conditions.

Stay hydrated

Adequate hydration not only supports overall health and bodily functions but also plays a crucial role in maintaining joint health and managing arthritis pain. Proper hydration helps cushion and lubricate the joints, supports the transport of nutrients, and aids in the removal of waste products, thereby potentially reducing the risk of arthritis onset.

Tips on how to stay hydrated:

• Drink sufficient water
• Include hydrating foods
• Monitor electrolyte balance.

Avoid injuries

By preventing joint trauma and minimising damage to the musculoskeletal system, individuals can potentially reduce the risk of developing arthritis. Avoiding injuries can also help manage arthritis pain by preventing further aggravation of affected joints and promoting overall joint stability and function.

Tips on how to avoid injuries:

• Practise joint-friendly exercises
• Use proper body mechanics
• Take precautions during physical activities
• Listen to your body and avoid overexertion.

Get more advice on how to do these things here.

Regular check-ups

These check-ups enable early detection, prompt intervention, and ongoing management of arthritis risk factors and symptoms.

By monitoring joint health, identifying potential concerns, and implementing appropriate preventive measures, individuals can potentially reduce the risk of developing arthritis. Moreover, regular check-ups help manage arthritis pain by ensuring timely treatment and support for individuals already living with the condition.

Quit smoking

Smoking has been linked to an increased risk of various forms of arthritis, including rheumatoid arthritis, psoriatic arthritis, and osteoarthritis. By quitting smoking, individuals can lower their risk of developing these conditions and potentially prevent or delay the onset of arthritis.

Quitting smoking can also help manage arthritis pain by reducing inflammation, improving circulation, and enhancing overall joint health.

Limit repetitive movements

Repetitive motions, especially when performed incorrectly or without proper breaks, can contribute to joint wear and tear, leading to conditions such as osteoarthritis. By minimising repetitive movements and adopting joint-friendly practices, individuals can potentially reduce the risk of developing arthritis. Additionally, limiting repetitive movements can help manage arthritis pain by reducing joint stress and preventing further damage to affected joints.

Tips on limiting repetitive movements:

• Take regular breaks
• Practise proper ergonomics
• Diversify activities.

Get more advice on how to do these things here.

Maintain good posture

Proper posture helps distribute mechanical forces evenly across joints, minimising excessive stress and wear. By adopting and maintaining good posture, individuals can potentially reduce the risk of developing arthritis, particularly in weight-bearing joints.

Maintaining good posture can help manage arthritis pain by promoting joint alignment, reducing strain on affected joints, and improving overall joint function.

Tips on maintaining good posture:

• Practise spinal alignment
• Support joint health
• Engage core muscles.

Get more advice on how to do these things here. 

Practise good ergonomics

Ergonomics focuses on optimising the interaction between individuals and their work environment, ensuring proper body mechanics and minimising stress on the musculoskeletal system. By practising good ergonomics, individuals can reduce the risk of developing arthritis by preventing overuse injuries, joint strain, and cumulative damage. Additionally, practising good ergonomics can help manage arthritis pain by reducing joint stress, improving posture, and enhancing overall joint function.

Tips on how practising good ergonomics:

• Set up a well-designed workspace
• Take microbreaks and stretch
• Use proper body mechanics
• Wear supportive footwear

Reduce stress

Chronic stress can contribute to inflammation and weaken the immune system, potentially increasing the risk of developing arthritis, particularly autoimmune forms such as rheumatoid arthritis. By managing and reducing stress levels, individuals can potentially lower the risk of arthritis development. Additionally, reducing stress can help manage arthritis pain by minimising inflammation, improving overall well-being, and enhancing the body’s natural pain management mechanisms.

Tips on how reducing stress can benefit them:

• Engage in stress-relieving activities
• Prioritise self-care and relaxation
• Seek support and manage workload.

Ensure adequate Vitamin D intake

Vitamin D plays a vital role in maintaining bone health, modulating the immune system, and reducing inflammation. Adequate levels of vitamin D can potentially lower the risk of certain forms of arthritis, such as rheumatoid arthritis. Additionally, adequate vitamin D intake can help manage arthritis pain by supporting bone strength, reducing disease activity, and promoting overall joint health.

Tips on ensuring you get adequate vitamin D:

• Get sufficient sun exposure
• Consume vitamin d-rich foods
• Consider vitamin d supplements.

Follow a Mediterranean diet

Following a Mediterranean diet can be beneficial for reducing the chances of developing arthritis from a medical standpoint. The Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats, while being low in processed foods and saturated fats. This dietary pattern provides a wide range of nutrients and antioxidants that can help reduce inflammation, promote healthy weight management, and support overall joint health.

Additionally, a Mediterranean diet can help manage arthritis pain by providing essential nutrients for cartilage and bone health, reducing disease activity, and improving overall well-being.

Tips on following a Mediterranean diet:

• Emphasise plant-based foods
• Incorporate healthy fats
• Limit processed foods and red meat.

Consider certain supplements

Supplements can provide additional support by supplying essential nutrients that play a role in joint health, inflammation reduction, and overall well-being. While supplements are not a substitute for a healthy diet and lifestyle, they can complement an arthritis prevention and management plan. It’s important to note that consulting with a healthcare professional is recommended before starting any new supplements, as individual needs may vary.

Tips on how certain supplements can benefit them:

• Omega-3 fatty acids
• Glucosamine and chondroitin
• Vitamin C and vitamin E

Please note that the information provided here is for informational purposes only and should not replace professional medical advice. If you have specific concerns about arthritis prevention or management, please consult a healthcare professional.

More information

• If you don’t have access to a GP, you can make an appointment with a same day private GP here at King Edward VII’s Hospital.
• Our Rheumatology Department is experienced in treating all forms of arthritis.