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10 habits that may worsen arthritis

10 habits that may worsen arthritis

The term arthritis is used to describe joint inflammation. The main symptoms of this condition are pain and stiffness, which may worsen with age. Of the nine different types of arthritis, two occur most frequently: osteoarthritis and rheumatoid arthritis. These conditions can impact every part of one’s life. A healthy lifestyle can help manage the symptoms of arthritis better. Here are ten everyday habits that may worsen arthritis; here’s how to avoid them:

  • Being sedentary: Being sedentary for extended periods can increase the pressure on the knees, causing pain and stiffness. It can also cause muscle tightness in the hips and legs and weaken the core-stabilizing muscles. These factors may worsen arthritis.To strengthen the joints, engage in 30 minutes of joint-friendly activities such as walking, water aerobics, or swimming five times a week. Instead of sitting for long hours, try to get up and walk around every 30 minutes, or try some light stretching.
  • Over-exercising: While exercise is effective for managing arthritis, engaging in too much high-impact exercise can cause joint wear and worsen symptoms of arthritis. Find a healthy balance of aerobic exercise and strength training in moderate amounts to manage arthritis.
  • Carrying heavy loads: Lifting heavy weights can also weaken the joints. This is because it creates an imbalance throughout the body, which adds pressure to the joints. This causes cartilage to deteriorate, worsening the symptoms of arthritis. When possible, avoid lifting heavy loads. If lifting is unavoidable, follow a few tips. Use the palms of both hands or the arms to lift the weight. This helps distribute the item’s weight more evenly and does not strain one joint. Hold the item close to the body, as it relieves some of the stress on the joint.
  • Eating inflammatory foods: Several inflammatory foods are known to worsen joint pain. Some of these include red meat, sugar, soda, dairy, and processed foods. Avoid them. Instead, choose healthier food options such as flaxseed, salmon, mackerel, almonds, pistachios, walnuts, olive oil, and berries.
  • Ignoring joint pain: According to the National Psoriasis Foundation, ignoring symptoms of joint pain (especially when caused by psoriatic arthritis) can cause irreversible joint damage. It may also increase the risk of other health complications in the future.One must visit a healthcare professional when they begin to experience symptoms. Doctors can help create a personalized treatment plan to help manage the condition and reduce the weakening of the joints and muscles.
  • Taking too much stress: Stress is a common arthritis trigger and can cause symptom flares. When the body experiences high stress levels, it releases adrenaline and cortisol hormones. These can cause the muscles to tense. High stress levels may also exacerbate inflammation in the body. Practicing stress management techniques such as yoga, meditation, and tai chi can help manage arthritis better.
  • Failing to get enough rest: Inflammation may make it difficult to fall asleep. This lack of sleep may contribute to increased arthritis symptoms in the body. To avoid this, aim to get at least seven to eight hours of sleep per night. Invest in a mattress that supports the hips and shoulders to keep them properly aligned. A good pillow that supports the neck can also help improve comfort levels while sleeping.
  • Wearing restrictive clothing: Clothes and shoes that are too restrictive can limit blood flow in certain body parts, giving rise to pain and inflammation. It can also trigger new disease activity, known as the Koebner Phenomenon. Avoid clothes that constrict circulation. Instead, opt for items that are easy to take on and off.
  • Ignoring therapy: Following the doctor’s prescriptions may feel overwhelming, but ignoring them may worsen symptoms. Clarify all queries regarding suggested treatment options with the doctor. A better understanding of these therapies may increase the likelihood of following through. Speaking to the doctor about alternative therapy options may also help.
  • Engaging in repetitive activities: Engaging in repetitive activities such as texting, typing, or even dicing food causes inflammation of the joints and tendon sheaths, causing pain and stiffness. To avoid this, take a break every two to three minutes and engage in light stretching. If a conversation is likely to take over five minutes, make a call using a headset or the text-to-speech feature.

Avoiding these common mistakes can help reduce inflammation, pain, and stiffness in the joints and make room for a wider range of motion for those living with arthritis.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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Effective techniques to maintain joint health

Joints play a crucial role in one's daily life, allowing one to move, bend, and stay active. As one ages, taking care of the joints becomes important to maintain mobility and prevent joint issues. However, things like posture and physical routine can also negatively impact joint health and mobility range. Whether you are a young adult or a senior, incorporating techniques to promote joint health early on can make a significant difference in your overall well-being. Maintain a daily exercise regime The easiest and most effective way to maintain healthy joints is by following a regular exercise routine. Activities like walking, cycling, swimming, and similar exercises can help strengthen the muscles that support the joints. Routine exercise can reduce the stress that is being put on the joints and keep the bones healthy. Incorporate flexibility exercises like yoga and stretching to improve joint mobility and reduce stiffness. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, as recommended by health experts. Use protective gear If you are someone who often engages in physically demanding activities or sports, this technique is going to be of immense help. It is essential to protect your bones and ligaments from injuries when you are busy participating in grueling training and activities. Use proper protective gear, such as knee pads, wrist guards, and elbow braces, to shield your joints from impact and stress. Avoid overexerting your body and listen to its signals to prevent strains and sprains. Keep moving With work-from-home jobs and smart devices in hand, most of the population is stuck in the same position for hours. This can have an undesirable and lasting impact on the body. Maintaining a position for long periods can put extensive strain on the joints. This can affect one's back, neck, hips, and knees. Take breaks to stretch and move around throughout the day. If you have a desk job, consider using a standing desk or an ergonomic chair to maintain better posture. Warm-up routine Always warm up before exercise and cool down after the session. Gentle stretching and warm-up exercises increase blood flow to the muscles and joints, reducing the risk of injury. Cooling down after exercise helps relax the muscles and prevents stiffness. However, some might advise against stretching before specific exercises. Speak to your doctor and the trainer about the right routine and approach to keep your joints protected. Work on the posture Maintaining good posture is essential for joint health, particularly in the spine and neck. Be mindful of your posture when sitting, standing, and walking. Avoid slouching and keep your shoulders back and relaxed. Use supportive chairs and pillows to maintain a neutral spine position while sitting or sleeping. Limit caffeine intake There are numerous reasons why you should limit caffeine intake in a day. Sadly, one of the reasons is that your favorite cup of joe can have adverse effects on the joints. Caffeine in the form of coffee, sodas, energy drinks, and more can wreak havoc in your body. Studies have shown a profound impact on bone health for those who heavily rely on caffeinated beverages. Hydrate regularly Proper hydration is crucial for joint health. Water helps lubricate the joints and reduce friction, promoting smooth movement. Aim to drink at least eight glasses of water per day, and more if you are physically active or in hot weather. Listen to your body Pay attention to any discomfort, pain, or stiffness in your joints. If you experience persistent joint pain or swelling, consult a healthcare professional for a proper diagnosis and treatment. Early intervention can prevent joint problems from worsening. Get regular health check-ups Regular check-ups with your healthcare provider can help identify and address any potential joint issues early on. They can provide guidance on maintaining joint health and recommend appropriate treatments if needed. Practice strength training Incorporate strength training exercises into your routine to build muscle mass and support joint stability. Focus on exercises that target the major muscle groups, such as squats, lunges, and leg presses, to enhance joint function and reduce the risk of injuries. Use joint-friendly equipment When exercising or participating in physical activities, consider using joint-friendly equipment like elliptical machines, which offer a low-impact workout that puts less stress on the joints compared to running on hard surfaces. Apply heat and cold therapy Heat therapy, such as warm compresses or heating pads, can help soothe joint pain and stiffness. Cold therapy, using ice packs, can reduce inflammation and provide relief from swollen joints. Alternate between the two for maximum benefit.

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