Some Proven Strategies That Reduce Your Risk of Arthritis

What are the causes?

For osteoarthritis, it is the decomposition of the cartilage. Injuries, overweight, genetics and muscle weakness can all contribute to this. Over time, the cartilage can wear out in some places in such a way that the bones rub against each other, creating intense pain.

Rheumatoid arthritis occurs when the immune system attacks the wall of your joints, leading to intense pain, swelling, and joint deformities.

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What are the symptoms?

Pains, stiffness, soft and swollen joints. Osteoarthritis affects mostly the knees, hips, hands and spine.

Rheumatoid arthritis (RA) begins in the small joints of the hands and feet and then spreads to the larger joints.

Rheumatoid arthritis can also cause fever, fatigue and weight loss.

What can I do?

There is ample evidence that you can significantly reduce your risk with these simple and proven strategies.

Lose weight

Get less pressure on your joints and reduce your risk of arthritis. Losing 5 kg (11 pounds) can reduce your risk of developing arthritis in the next 10 years from nothing less than 50 percent. This will not only do good to your knees, but also to your hips. Women with higher body weights were twice as likely to require hip arthroplasty.

Move more

Researchers believed that a lifetime of exercise made people more vulnerable to arthritis. In fact, more and more evidence indicates that exercise can prevent problems by developing muscles that protect the joints. Exercising for only one hour a week reduces the risk of developing arthritic joints by about 30 percent.

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Add reinforcement workout

Strengthening your muscles using lightweight dumbbells, elastic bands or sports machines can protect the joints from damage. Women with stronger thigh muscles had a reduced risk of 64 percent (just that!) To have hip arthritis compared to women with weaker thigh muscles.

Do not smoke. In one study, women who smoked cigarettes increased their risk of developing rheumatoid arthritis by 30 percent, and in another, smoking doubled the risk of disease. Tobacco smoke can cause changes in the immune system leading to the joint attack. Good news: women who quit smoking no longer had an increased risk after about 10 years.

Get more vitamin D

Vitamin D, produced by your skin exposed to the sun, can keep the immune system healthy and protect the joints by strengthening the bones nearby. Study subjects with above-average amounts of vitamin D from foods and supplements were in better shape after eight years than those for whom it was not. Many experts now recommend 1000 IU of vitamin D per day.

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Try soles

If you suffer from medial knee arthritis (aware that touches the middle of your knee joint), special sales may help. Insoles with lateral edges are thinner at the instep and wider on the outer edge of your foot, which realigns your feet and legs in a way that can reduce some of the twisting The joints of the knee. Ask your doctor if he can help you.

Eat colorful foods

If a food is red, orange, blue or green, it is a safe bet that it contains antioxidants, compounds that neutralize free radicals that interfere with cartilage reconstruction. People with higher levels of antioxidant beta-kryptoxanthin (found in mangoes, peaches, and oranges) and zeaxanthin (found in spinach, sweet corn, peas and peppers Orange) reduce their risk of arthritis by 50 percent.

Do not forget the vitamin C

Eating a lot of strawberries, oranges, red peppers and broccoli (all loaded with vitamin C) could help you slow down the development of knee pain if you already have osteoarthritis. People who obtained more vitamin C were three times less likely to have knee pain due to arthritis than those who had less.

you may read also another article about Exercise: 6 YOGA POSTURES TO REFINE THE SIZE