How to prevent Arthritis

More than 100 different types of arthritis have been diagnosed. The following are the three main types:

Osteoarthritis (OA)

Rheumatoid arthritis (RA)

P s o r i a t i c arthritis (PSA)

Each type develops differently, but all are painful and can lead to joint damage and job loss.

 You cannot always prevent rheumatoid arthritis. Other factors, such as age, family history, and gender (many types are more common in women), are beyond your control. 

However, a few healthy habits can help reduce the risk of developing painful joints as you grow older. Many of these practices - such as exercise and eating a healthy diet - help prevent other diseases.

Eat omega-3s:

Omega-3 fatty acids are a type of polyunsaturated fats. These have many benefits, including reducing inflammation in the human body. Numerous studies have proven that omega 3 reduces the activity of RA in the joints. 

If you are a vegetarian, try non-fish omega-3 sources such as nuts, seeds, vegetable oils etc.

Control body weight:

The knees should support the weight of the body. Being overweight or obese can cause serious damage to your knees. If you weigh only 10 pounds, the strength in your knee as you take each step increases by 30 to 60 lbs. 

People who are overweight are 4.5 times more likely to have OA on their knees than people who are moderate weight. Obesity is linked to a higher risk of RA and PSA. 

Eating and exercising can help bring your weight to a healthy environment.

Exercise:

Exercise not only removes excess weight from your joints, but also strengthens the muscles around your joints. This stability also protects them from aging. 

Exercise can be divided into four main categories, and it is important to do all four types.

           Exercise, or aerobic exercise:

This includes walking, swimming, and cycling etc. It improves overall fitness and can help reduce other pounds that may put additional pressure on the joints.

             Exercise strength:

Examples of strength exercises include leg extensions and table push-ups:

         Leg extensions:

·         Sit in a chair.

·         Slowly straighten one leg.

·         Then return it to its original position.

·         Repeat 10 to 15 times with each leg.

Table push-ups:

·         Lean with your hands on a sturdy table.

·         Bend your elbows slightly to lower yourself toward the table. Press backwards until your arms are straight.

·         Repeat 10 to 15 times.

Flexibility tests:

Stretching & yoga are examples of exercises that keep your joints moving throughout the range of motion, preventing stiffness, and reducing the risk of injury.

Stretch at least 4 to 5 days a week, and hold each stretch for 10 to 15 seconds. You can stretch it at the end of your work or early in the morning when you wake up.

Quadriceps is easy:

·         Hold the back of the chair or wall with one hand

·         Kneel on one knee

·         Hold your leg just above the ankle, pull it slightly back to your hips

·         Let that one knee go down to the other

·         Hold the position for a few seconds. Then change legs.

Reaching the top:

·         Stand with your feet separated by shoulder width.

·         Raise both arms above your head and gently fold your arms.

·         Pull your shoulders gently and stretch as high as possible.

·         Hold for a few seconds, then lean right and hold again.

·         Repeat 5 to 10 times on each side

Balance of the body:

Balancing one leg, or walking from heel to toe are exercises that improve your body balance and posture.

Consult an expert:

Ask your doctor what types of exercise are best for your strength level. If you have not exercised in the past, start slowly and gradually increase the intensity only if you feel well. You can walk for 10 minutes on the first day, then 15 minutes, until you can walk for 30 minutes full.

Avoid injury:

Over time, your joints may begin to age naturally. If you injure your joints, for example while playing sports or because of an accident, you can damage the cartilage and cause it to wear out quickly. Use appropriate protective equipment during games.

Protect your members:

Heavy lifting and climbing stairs can exacerbate joint problems. Lifting can be especially difficult for members. It is recognized that workers who should always lift heavy objects and bend, bend, or climb stairs are five times more likely to have knee osteoarthritis than workers who do not lift heavy objects. Using the right techniques when sitting and lifting can help protect your joints from everyday problems.

Quit smoking:

Quitting smoking not only reduces the risk of heart disease and pneumonia, but also helps to fight arthritis.

Cure any diseases:

Germs and germs not only show symptoms such as coughing and sneezing when they make you sick. Some of these germs can enter your joints and cause rheumatoid arthritis. 

The infection may have triggered an abnormal immune response to the disease.

Be extra ergonomic:

Setting up your home and office in a very orderly manner can prevent stress and pain for already experienced members. If you have to stay longer at work, make sure your back, legs, and arms are well-supported. 

At work, keep your computer monitor at arm's length from you and about 15 degrees below your line of sight to avoid pulling your neck. Use an ergonomic keyboard and mouse to keep your arms and hands in a neutral position. 

Choose an office chair with good lumbar support and headrest. Sit with your back straight and keep your feet firmly on the floor or in the position of the feet. Position the arm rest so that your arms form a 90-degree angle and keep your wrists straight.

Monitor your blood sugar:

The relationship between arthritis and diabetes goes two ways. According to a study, the vast majority of adults with diabetes also have arthritis. Diabetes mellitus shared common risks such as obesity, lack of exercise, and age. Another reason is that high blood sugar can lead to a progressive level of inflammation in the body. It also contributes to the production of reactive oxygen species (a substance that helps to produce the production of inflammatory proteins called cytokines in the joints). 

Regular checkups and antidepressants are essential to prevent complications such as nerve and eye damage. There is also some evidence that treating diabetes may delay Osteoarthritis progression.

See a doctor:

If you begin to experience symptoms of arthritis such as joint pain, stiffness, and swelling, see your doctor or orthopedic surgeon. The damage from arthritis often progresses, which means that the longer you wait for treatment, the greater the damage that can be caused.