Wednesday, 7 August 2013

Effective ways to prevent arthritis

Arthritis is a medical condition characterized by inflammation of the joints. Inflammation of the joints is usually accompanied by swelling, stiffness and pain; and resulting from trauma, infection, degenerative changes, metabolic disturbances or other causes.

Arthritis


Over the past few years, the number of people affected by arthritis has increased. It is one of the leading causes of disability. More than 350 million people are affected by this medical condition worldwide. This should act as a wake up call for individuals and health authorities all over the world.

Women are more susceptible to this medical condition. More than 60 percent of people who are affected by arthritis are women. Here are a few effective ways of preventing arthritis.

Avoid smoking

Smoking increases arthritis risk
Smoking tobacco weakens the bones. Many smokers affected by arthritis have seen an improvement after giving up the habit. Smoking is a useless habit that has to stop. If you are not smoking, it definitely does not make sense to start.

Watch your weight

Obesity increases arthritis risk
People who are obese and overweight are more likely to be affected by osteoarthritis. Increase weight imposes strain on load bearing joints like hips, knees and ankles. Fortunately reducing weight decreases the risk of arthritis.

Stretch

Stretching enhances the range of motion of your joints. It also improves muscle tone. However, it is important to warm up your muscles and joints before stretching. Because, stretching before warming up can harm the joints and muscles.

Stretching exercises prevent arthritis very effectively


Be active

According to many experts people who lead a sedentary lifestyle are more likely to be affected by arthritis than those are active. It is advisable to exercise at least five times a week. Exercise strengthens bones, muscles and joints and is very effective in preventing arthritis.

Avoid excessive consumption of alcohol

Health risks of excessive alcohol consumption are well-known. Excessive consumption of alcohol affects vitamin absorption negatively. It has a huge negative impact on the bone structure.

Adhere to healthy diet

Your daily diet should contain nutrients that are required for bones, muscles and joints. Adhere to a balanced diet. Consume foods that are rich in vitamin C, vitamin D, vitamin E and calcium. Diet rich in these nutrients prevent arthritis very effectively.

Red hot chili peppers, green hot chili peppers, guava, bell peppers, fresh thyme, fresh parsley, kale, mustard greens, garden cress, broccoli, strawberry, cauliflower, Brussels sprouts, kiwi fruits, papaya, oranges and clementines are rich in vitamin C.

Vitamin D promotes absorption of calcium in the human body. Human body naturally produces vitamin D after exposure to sunlight. Cold cereals are fortified with vitamin D. Orange juice is another excellent source of vitamin D.

Sunflower seeds, paprika, red chili powder, almonds, pine nuts, peanuts, dried basil, dried oregano, dried apricots, pickled green olives, cooked taro root and cooked spinach are rich in vitamin E.

Almonds 
Curly kale, dandelion greens, turnip greens, arugula, collards, cooked green cabbage, cooked red leaf cabbage, cooked okra, almonds, broccoli and green snap beans are rich calcium.

It is advisable to use flax seed oil. It is regarded as a superfood. It is high in omega-3 fatty acids. Omega-3 fatty acids reduce inflammation and are well-known for their healing properties. Regular use of flax seed oil delays the onset of arthritis.

Cod liver oil slows down cartilage degeneration, thereby preventing osteoarthritis. According to some experts, cod liver oil can reverse the effect of degeneration. It is advisable to consume one or two tablespoons of cod liver oil daily. This will go a long way in preventing arthritis.

Ginger
Use ginger, alfalfa seeds, cinnamon and turmeric regularly. All these are very effective against inflammation. People in many parts of the world have been using these to prevent and treat arthritis for centuries.

Avoid foods and chemical additives that cause arthritis

People who are prone to arthritis should avoid nightshade vegetables like potato. These vegetables contain a natural substance known as solanine. This substance can produce severe pain in the joints.

Red meat increases arthritis risk
Avoid purine laden proteins. Purines break down into uric acid, a well-known cause of gout. All proteins produce some purines. However, some are more likely to cause arthritis. Red meat, organ meat and shellfish are among them. It is advisable to avoid them.

Avoid wheat gluten as they are known to cause arthritis. It is especially harmful to the human body when highly processed. In white wheat flour, nutrients are completely stripped from the grain. It is advisable to go for a gulten-free diet.

Woman in pain
Transfats contribute to musculoskeletal pain and are known to aggravate arthritis. Regular intake of fat-laden proteins found in most fast foods increases the risk of arthritis. It is advisable to go for healthy alternatives like olives, coconuts, flax seeds and avocado.

MSG (monosodium glutamate) is a white crystalline compound that is used as a food additive to enhance flavor. It is usually found in Chinese cuisine. This chemical is known to create severe joint and body pain. It is advisable to avoid using foods that contain MSG. You may go for healthy alternatives like spices. They add flavor to the food naturally.

Artificial sweeteners cause an imbalance in insulin and blood sugar levels by stimulating the pancreas. They are known to cause body aches and even many types of cancer. It is advisable to avoid them. Use healthy alternatives like stevia and raw honey.

Avoid repetitive motions during the course of your work

Office
Workplace can increase the risk of arthritis. It is important to reduce repetitive motions during the course of the day. They may lead to micro trauma in surrounding joint tissue. This can cause osteoarthritis.

Consume plenty of water

Around 70 percent of cartilage in joints is water. Water is an excellent lubricant and keeps the bones from rubbing against each other, thereby protecting them. Water consumption should be natural. You need to drink water when you are thirsty.

Water
It is advisable to ensure that you consume around eight cups during the day. Some people tend to replace water with beverages like tea, soda and coffee. It is not a good idea. Even though these beverages contain water, they act as diuretic. They encourage your body to expel fluids more quickly before they have had time to adequately hydrate your body.

Use Epsom salt bath

Epsom salts are rich in magnesium, which promotes healthy bones. Magnesium deficiency lowers the body’s ability to utilize calcium and phosphorous. Calcium and phosphorous are necessary for healthy bones. You may prepare Epsom salt bath by adding 3 cups of Epsom salts into hot water. Stay in the bath for around half an hour.

Do not ignore injuries

It is very important to treat injuries adequately. Repetitive injuries to the joints can cause arthritis during later years. It is advisable to consult a physician to ensure that the injury is cured. Pain is an alarm and should never be ignored.


By implementing the above-mentioned tips, you can protect yourself and your loves ones from arthritis very effectively.