Arthritis is joint pain or inflammation of the joints. It can affect maybe one joint or multiple joints. Actually, there are more than 100 different types of arthritis with different reasons and different treatments. There are two most common types of arthritis namely osteoarthritis (OA) and rheumatoid arthritis (RA).
Symptoms: – Usually, develop over time, they may emerge rapidly. Normally, seen in adults over the age of 65, but it can also cultivate in children, teens, and younger adults. It is mostly detected in women compared to men and also analyzed in obese people. The base of arthritis lies in cartilage-a strong but stretchy connective tissue in your joints. It defends the joints by engaging the pressure and shock produced when you move and put the burden on them. The decrease in the natural quantity of this cartilage tissue is the reason behind any type of arthritis. Now, let us check out 7 ways to prevent arthritis in women:-
1. Maintain a good body weight.
Being overweight is one of the main possibilities for arthritis. Due to this heaviness on the joints the sooner they wear out. As said by Scott Zashin, MD, a board –certified rheumatologist and clinical professor of medicine at the University Of Texas Southwestern Medical School “Every extra pound of weight you have on is 4 pounds of pressure on the weight-bearing joints, like your knee and hips.” So, it is always best to shed those extra pounds to lessen the arthritis pain. Change your diet accordingly by adding fiber, whole grains, fruits and vegetables and restraining fat and refined carbs. This will surely be a great start towards lessening arthritis pain.
2. Swap your high heels.
People with arthritis should be very careful and take care of their legs. Avoid wearing high heels on an everyday basis. It’s ok to wear them once in a blue moon. If high heels are worn more often they create a lot of sufferings.
3. Do non-impact exercises.
Exercises like long-distance running and soccer burden the joints and the cartilage wear down sooner, deteriorating your arthritis. As advised by Dr. Zashin, biking and water exercises are helpful in preventing arthritis and also helps to stay active.
4. Use healthier body mechanism.
It matters a lot on how do you perform physical tasks, like lifting objects, how you hold your body and any weight. People with bad body mechanism are prone to arthritis, according to Dr. Zashin. He says, good body mechanics, like lifting with your legs instead of your back, take much of the stress off the joints. This prevents arthritis by protecting cartilage. According to Dr. Zashin, carry your purse or other bags on your forearm rather than gripping the straps with your hands or get help. Tell someone to carry your bags and relax your joints to prevent arthritis.
5. Avoid injuries.
Dr. Zashin recommends,” Avoiding injury will decrease the risk of developing arthritis later in life. He says, “If you’re doing exercise that’s increasing your pain the next day, that’s probably not the right exercise for you.” So, it is better to concentrate on exercises and sports that may be exciting but equally safe. It is extremely important to be aware of your body’s limits. Always follow instructions given by your doctor or health care provider before starting any new workout schedule and also query them about any extra safety measures to be taken care of.
6. Check your vitamin D.
About 60% of Americans are deficient in vitamin D, and women, especially African-American women and those of menopausal age, are especially likely to be lacking adequate levels, according to the National Institutes of Health. Keeping a check on vitamin D levels by your doctor is a keen attempt to avoid arthritis. Dr. Zashin says, “Patients who have adequate levels of vitamin D have less progression of osteoarthritis. About taking vitamin D supplements, he says that “the benefits probably outweigh the risks, as long as you don’t take too much.” He suggests that if you’re taking vitamin D, it is advisable to get your blood levels monitored by your doctor because too much can be dangerous.
7. Drink enough water.
To avoid arthritis, drink more water. The cartilage in our joints is made up mostly of water, that’s what makes it such a great cushion for the joints. When we are thirsty, water gets pulled out of the cartilage and it spoils easily by deteriorating. Keep your cartilage healthy by drinking 6-8 cups throughout the day.