How to Prevent Arthritis When You're Young: 5 Ways to Reduce Your Risk

Arthritis is the swelling or tenderness of one or more joints. It isn't a single disease or diagnosis. Instead, this term encompasses any form of joint pain or joint disease you might experience. According to the Centers for Disease Control and Prevention (CDC), around 24% of all adults in the United States experience arthritis.

Some common arthritis symptoms include redness, warmth, swelling, tenderness, stiffness, or pain in the joints. The associated pain and stiffness will often worsen as the individual advances in age. You might also notice a grinding or grating sensation in the affected joints.

Because this condition affects the joints in your body, it can interfere with your mobility, work, and ability to carry out various activities in your daily life. For example, some people with arthritis may have trouble climbing stairs or walking from their parked car to the supermarket or office.

A few common risk factors of arthritis are non-modifiable, meaning they're out of your control. For instance, having a family history can increase your risk of experiencing it. However, you can still prevent arthritis through various healthy habits and lifestyle choices. This article explores the different ways you can reduce your risk of developing arthritis while you're young.

What are the most common types of arthritis?

Two of the most prevalent types of arthritis are rheumatoid arthritis and osteoarthritis.

Rheumatoid arthritis is an autoimmune condition. It develops when the immune system mistakenly pinpoints and attacks healthy parts of the body, including the joints. Scientists believe a mix of environmental factors, genetic predisposition, and hormones is responsible for this disease.

Osteoarthritis is commonly called "wear and tear" arthritis, where the cartilage within a joint starts to break down, causing chronic arthritis pain and joint damage. This is a progressive disease, so it typically gets worse over time.

There are various methods of reducing the risk of arthritis and slowing osteoarthritis progression.

5 Arthritis Prevention Tips

Taking preventive steps for arthritis prevention is crucial. Here are some potential risk factors to be aware of and ways to prevent arthritis.

Maintain a Healthy Weight

Excess weight puts extra pressure and stress on your weight-bearing joints, such as your knees. This mechanical stress can lead to the release of pro-inflammatory factors from joint tissues, some of which are linked to the development and progression of arthritis.

Research studies have discovered that weight loss can help prevent the onset of arthritis, improve symptoms, relieve pain, and lead to a better quality of life. That's because losing weight can reduce the load on your joints. In fact, some research suggests that four pounds of pressure are being taken off the knees for every pound of weight lost.

Cutting back on your portion size, opting for healthier food and diet options, and getting enough physical activity and sleep are some of the most effective ways to shed extra pounds and maintain a healthy weight while minimizing joint pain and arthritis pain.

Focus on Omega-3 Fatty Acids

An anti-inflammatory diet can also help you to avoid arthritis. Omega-3 fatty acids are a form of unsaturated fats that can help combat inflammation in the body. Due to their anti-inflammatory properties, omega-3 fatty acids may aid in reducing arthritis symptoms and preventing arthritis.

Some foods rich in omega-3 fatty acids include:

Fatty fish like mackerel, salmon, and sardines
Certain seeds, such as flax seeds, pumpkin seeds, and chia seeds
Certain nuts, including walnuts, almonds, and hazelnuts
Soy beverages and omega-3-enriched eggs
Seaweed, edamame, and kidney beans

Omega-3 fatty acids can also be derived from fish oil and cod liver oil supplements.

Apart from foods rich in omega-3 fatty acids, some other foods you can incorporate into an anti-inflammatory diet include:

Whole grains
Fruits, such as cherries, strawberries, and blueberries
Green leafy vegetables, including kale and spinach
Olives and olive oil
Green tea

It's also best to consider a diet that limits your consumption of pro-inflammatory foods like processed foods and foods high in saturated fats and sugar.

Stay Active

Along with a healthy diet, physical activity is also one of the best ways to keep your joints healthy and reduce the pain and stiffness related to arthritis. Studies suggest that exercise plays a key role in the prevention of cartilage loss. Other research has found that exercise may aid in controlling inflammation and strengthening the muscles around the joints. Plus, exercise can help a person maintain a healthy weight, which takes the excess load off the joints.

Low-impact activities, such as biking, swimming, and walking, are safe and effective in improving joint function. Playing sports, undergoing strength training, and practicing yoga or Pilates are other ways to stay active and keep your joints healthy.

If you are unable to participate actively in sports or exercise programs, it's highly recommended that you continue with your daily activities to help keep you active, such as gardening or walking the dog.

Quit Smoking

Research suggests that you're at a higher risk of developing rheumatoid arthritis (RA) if you smoke. Cigarette smoking is a strong risk factor for this form of arthritis, and one study has found that the risk is twice as high for male smokers compared to non-smoking males. Female smokers were found to be 1.3 times more likely to develop rheumatoid arthritis compared to non-smoking females.

Kicking the habit of smoking can be challenging, but the health benefits of quitting go beyond reducing the risk of RA. Quitting can also decrease the likelihood of heart disease and cancer and improve lung function.

Reduce Your Risk of Injuries

Another way you can minimize your risk of developing arthritis is to protect your joints from injury. Research has found that sports that involve repetitive, high-intensity, high-impact forces and a greater risk of injury can contribute to osteoarthritis development. Examples include tennis, squash, badminton, and running.

If you wish to take part in these sports activities, it's crucial that you use the right equipment, wear proper footwear, and perform adequate warm-up exercises to limit your risk of injuries. Alternatively, you may want to switch to lower-impact sports like swimming and cycling.

Specific physical tasks and activities can also put extra stress on your joints. Continual heavy lifting, squatting, and climbing can lead to joint damage in the long run.

Here are some tips that can help you protect your joints:

When picking up objects, lift with your hips and knees and keep your back straight.
While lifting or carrying objects, position them close to your body to reduce the load on your wrists.
When setting heavier objects down, be sure to squat. Avoid putting too much stress on your joints.

Incorporating these habits into your daily activities can help to protect your joints and keep arthritis at bay.

When Should I See a Doctor?

If you're experiencing symptoms of arthritis that have lasted for a couple of days, it's always best to seek your doctor's advice. This is especially important if the pain, discomfort, or swelling does not improve with rest. You should also talk to your doctor if your symptoms recur a few times each month.

Your healthcare provider can devise a management plan that can help relieve your symptoms, reduce pain, and keep your joints moving.

If the type of arthritis you experience can lead to permanent damage in your joints, early diagnosis and treatment may help to preserve your joint function and mobility in the long run.

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