You may have come across so many people who have arthritis or perhaps you might yourself be victim of such painful disease. Arthritis is a condition affecting wide- range of multiple areas on your body and involves major joints like wrist, fingers, knees, hips, ankles etc. You cannot always prevent arthritis due to some unavoidable causes like aging, family history, which are out of control. But surely there are few healthy habits you can practice to reduce your risk of developing painful joints as you start to age.
You can begin your practise by eating certain fish that are rich in omega-3 fatty acids. Omega-3 fatty acid reduces inflammation in the body that can prevent sudden flare up of painful joints. Regular consumption of this fish lowers the risk of arthritis. Salmon, trout, sardines are some type of omegs-3s that you can include in your diet twice a week.
Your knees support your body weight. Being overweight or obese can come at a heavy price. Overweight women are more likely to acquire knee arthritis than women who have a healthy weight. Daily exercise and eating a controlled diet minus the fats can help bring your weight in a healthier range.
Daily habit of exercising is always beneficial to prevent any diseases. Exercises not only takes stress of excess weight off your joints, but also strengths muscles around the joints. This stabilizes the joints and prevents them from further wear & tear. It improves flexibility and range of motion.
When joints begin to wear out they become weak. Therefore whenever there is a fall due to misbalance or while playing sport or exercising or even an accident, there is greater chance of fracture or damaging the cartilage even further. To avoid such injuries that can immobilise you, precautionary measures like using support while climbing stairs or taking support of the wall or using safety equipments while exercising prevents you from any injury.
When sitting, working and lifting you can protect joints from everyday strain. Using cane or walker while going for walk or using them in your household activities. Covering knees with stretch bands or wrist with wrist bands will provide a support to your joints.
Good dietary habits are a good fuel for stronger joints. Our body works best when we eat a variety of healthy foods. Include leafy vegetables like spinach, kale, and broccoli. Nuts, berries, garlic and onions can help ease your arthritis pain. Using olive oil in cooking is a good practise. Drink plenty of water and get enough sleep.
Smoking is linked to development of arthritis especially for people who have been smoking for 20years. Smoking decreases the effectiveness of some drugs that are used to treat arthritis. Smoking may make it more difficult to incorporate an exercise programme into your treatment plan. So by quitting smoking you decrease the chances of developing arthritis.
Massage helps relieve pain & eases the muscle stiffness associated with arthritis by improving blood circulation and thereby reducing inflammation in arthritic joints. Any type of full-body massage that involves moderate pressure should relieve pain and ease tension.