Is Arthritis Preventable?

As long as you’re alive, you can’t stop the aging process. But you may be able to prevent some conditions that are typically associated with older age. Arthritis — particularly the wear-and-tear type called osteoarthritis — is one of them.

Osteoarthritis (OA), the most common type of arthritis, is usually associated with older age. Sitcoms that feature older characters often have them complain of stiff joints or “rheumatism.” Stereotypes of older people with arthritic joints include the use of canes when walking.

But canes and stiff joints don’t have to be part of your future. In many cases, OA is preventable with healthy lifestyle habits. You may also be able to prevent or delay the onset of rheumatoid arthritis (RA), another common form of joint pain and stiffness.

At McPhilamy Bone and Joint in Scottsbluff, Nebraska, our fellowship-trained orthopedic surgeon Dr. Austin McPhilamy is an expert in joint health and care. To avoid a total joint replacement in the future, he encourages you to take good care of your joints today.

Can you prevent arthritis? If you make these simple changes, you may be able to prevent, reverse, or minimize arthritis in your future.

Eat a real-foods diet

Whether you opt for the Mediterranean diet, follow an Okinawan-type diet, or favor a mix from all of the varied, healthful cultures around the world, the main point is to stick to a diet that emphasizes real foods, or fresh foods that you cook yourself — not processed food products in boxes or from fast-food restaurants.

Though it may take some training and time, you can change your diet for the better. Not only does focusing on and preparing fresh foods help your health, it helps your budget, too. Cooking for yourself is less expensive than going out to eat, and can keep your medical bills down, too.

Fresh foods tend to be anti-inflammatory. Inflammation is one of the factors that can degrade your cartilage, increasing your chances for OA.

Keep your body moving

Your body is made to move, and a sedentary lifestyle wreaks havoc on your joints. That old adage, “use it or lose it,” definitely applies to your joints. It can even be extrapolated to inanimate objects: If you don’t open a door regularly, it can rust on its hinges. Your joints are similar.

When you sit too much and don’t lubricate your joints with movement, they can also “rust.” Not only does movement keep them limber, it also bathes them in hyaluronic acid (HA). Released by the synovium tissue that lines your joints every time you flex and straighten them, HA fluid is essential to joint health and motion.

Resistance training with weight or bands builds the muscles that support your joints. Strong muscles also prevent falls that can traumatize joints. Cardiovascular exercise keeps your joints strong and supplies them with nourishing blood and oxygen, too.

Lose excess weight

When you’re overweight or obese, the extra weight puts stress and strain on your joints. Too much weight compresses the protective tissues on your joints, such as cartilage and synovium. Compression and stress leads to degradation of those tissues and, eventually, OA.

A healthy diet and plenty of resistance training and movement also helps you lose excess pounds. When you lose weight, it’s also easier to stay active. Let us know if you need a referral to a medical weight-loss program.

Avoid collisions and falls

As much as possible, take care to prevent trauma to your joints. Car accidents, falls, collisions, and sports injuries that damage your joints put you at risk for OA, too.

If you play sports, be sure you warm up and cool down. Always wear appropriate protective equipment. If you suffer an injury, undergo physical therapy to rehabilitate your joints and keep them safe.

Take care of your teeth

If you want to avoid RA, don’t just think about what goes into your mouth, but how you take care of it, too. When you don’t brush and floss daily or visit the dentist every six months, you may develop gingivitis.

Gingivitis is inflammation of your gums. Inflammation in your body is associated with many health conditions, including heart attacks, strokes, diabetes, and arthritis. Gingivitis also has a strong association with RA, which can strike at almost any age.

Drink plenty of water

Staying hydrated keeps your joints hydrated, too. Drink water or another healthy liquid whenever you feel a twinge of thirst. Be sure you drink more if you engage in vigorous exercise, use a spa or sauna, or simply sweat a lot.

If you’re an athlete and need to replace electrolytes, find a sugar-free brand that’s filled with replenishing minerals, or choose fruit- or veggie-infused water, green tea, or coconut water.

Avoid sugary beverages, which can raise your blood glucose levels and trigger systemic inflammation. If possible, cut out alcohol or limit your consumption to one drink a day.

Take charge of your joint health

Whether you’re struggling with arthritis or you’re determined to avoid it, our expert team at McPhilamy Bone and Joint can help. Get a customized arthritis prevention or treatment plan by contacting our office in Scottsbluff, Nebraska — give us a call at 308-630-1717 today, or reach us through our easy online form at your convenience.