Arthritis is a more common condition than you might think. It affects at least 1 in every 4 adults throughout the U.S. and it isn’t just something that seniors experience. Arthritis is actually the most common in anyone between 40 and 60 and while many people think that it’s a part of life and is inevitable, arthritis can actually be prevented in some cases. It’s important to know that osteoarthritis and arthritis can’t be completely prevented but there are a few simple things that you can do to minimize your risk.
We’re going to talk about the top five ways to help prevent arthritis so keep reading, to find out how you can gain a healthier lifestyle and limit your risk of developing joint disorders.
1. Start Eating Fish Twice a Week
Having a good intake of omega-3s is essential for helping to prevent and better maintain arthritis. Fatty fish is a good source of omega 3s and from a general standpoint, you should be having fish at least two to four times a week if you want to reduce signs of inflammation. Not to mention, fatty fish can help to enhance your heart health, and overall, you want to ensure that you are at least doing the minimum and having fish twice a week and your servings should be around 6oz for each of those servings.
A few good options are salmon, mackerel, and tuna. If you are a senior living in Florida, you should know that sardines and trout are also good choices for getting a high intake of omega-3s. While sardines are one of the most popular types of live bait options in Florida, they are both easy to come by and have health benefits that you might not have been aware of. Trout is even on the top 15 “best tasting” fish list of the Florida keys.
2. Your Blood Sugar Matters
Something that many people don’t realize is that around 47% of the population that has received an arthritis diagnosis oftentimes also have diabetes. It’s actually said that those with rheumatoid arthritis are more likely to already have diabetes, twice as likely to be exact. If the condition is left unmanaged, the joint pain can become debilitating.
One of the best things you can do is to stop eating processed foods and start incorporating more fruits and vegetables into your diet. Getting more physical activity and eating at regular times throughout the day as well as not allowing yourself to skip meals are good ways to help manage your blood sugar. One of the best ways to reduce your risk of experiencing symptoms associated with arthritis is to manage your sugar levels if you are diabetic.
3. Your Sleep Schedule Makes a Difference
Did you know that getting an adequate amount of sleep is actually a natural way to help combat and manage long-term health conditions? Arthritis is one of those health conditions and quality sleep can help to reduce any symptoms that you experience. Getting enough sleep can help to decrease arthritis pain just like poor quality of sleep can increase the pain in your joints.
One thing that seniors in Florida should keep in mind is that lacking quality sleep can often contribute to cases of inflammation and people often say that at night, their arthritis symptoms sometimes get worse. When this happens, simple stretching can help to relieve the pain so that you can get a high-quality and adequate amount of sleep to combat that potential pain altogether.
4. Vitamin D Goes a Long Way
There are different types of arthritis and the stiffness that people experience from arthritis increases with age and varies by person. One of the simplest ways to minimize your risk of developing arthritis is to get more vitamin D in your system. It’s a known fact that vitamin D helps to build strong bones. It helps our bodies to better absorb and retain calcium and it’s actually essential for our overall health and wellness.
Additionally, it helps with retaining phosphorus which helps to maintain healthy bones as well as teeth. Vitamin D, if you weren’t already aware, can in some cases, helps with a reduction in cancer cell growth and also reduces inflammation. Something else to know is that it also helps with controlling infections which is a good factor considering that maintaining a healthy immune system can also help to prevent the risk of arthritis development.
Keep in mind that upping your vitamin D intake makes you 30% less likely to be at risk of developing rheumatoid arthritis. The recommended amount should be around 600 international units for anyone between 1 and 70 years of age and if you’re over 70, that dose should increase to 800. Salmon, cod liver oil, plant milks, mushrooms, and natural sunlight are great ways to get the vitamin D you need.
5. Maintaining Healthy Weight Is a Good Choice
When you maintain a healthy weight you are essentially reducing the pressure that you put on your joints. This can help to decrease the symptoms you feel and even improve your overall functioning. Another good thing about this is that this is a way to maintain the condition if you already have it but without the need for prescription medications. You should also know that some foods can increase your risk of arthritis development. The same goes for developing gout.
You should try to steer clear of red meat or at least eat it in moderation. Milk and other dairy products can also worsen arthritis along with foods with refined carbohydrates. The best thing to do is to stay physically healthy, eat a more balanced and nutritious diet, and make any changes that you may need to maintain a healthy weight.
Take the Safe Route With Prevention
Preventative methods are one of the easiest ways to help prevent and maintain different types of arthritis. What’s great is that many of these prevention tactics can be implemented right away and they can also help with other health factors. If you are a senior living in Florida and you want to prevent arthritis or you already have it and want to better maintain it, start by trying a few of the methods that we discussed and notice a difference in the way you start to feel and the symptoms that you start to barely notice.
