5 Ways To Prevent Arthritis From The 30's

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5 Ways To Prevent Arthritis From The 30's
5 Ways To Prevent Arthritis From The 30's
Video: 5 Ways To Prevent Arthritis From The 30's
Video: What are five tips to prevent arthritis and maintain healthy joints?| Dr. V G Rajan 2023, February
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Did you know that 30 years is the ideal age to start preventing osteoarthritis?

Osteoarthritis is a disease that causes wear and tear on the cartilage that lines the joints. When cartilage wears away, rubbing between the bones that make up the joint causes inflammation, causing pain and loss of mobility. This disease most often affects the hips, knees, neck, back, hands, and feet.

Data from the World Health Organization (WHO) assure that it is quite frequent from the age of 50 and that 28% of adults over 60 have osteoarthritis, hence the importance of starting to take care of yourself from the age of 30 to avoid it.

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How can I reduce the risk of this disease?

Avoid being overweight: Obesity is a cause of osteoarthritis and is also responsible for this progress more quickly. It happens because the joints are forced to support more weight than normal, which makes them wear more easily. For this reason, maintaining an ideal body weight is the first step to avoid suffering it. Learn how to calculate your ideal weight here

2. Perform low-impact exercise: Best with Health experts explain that muscles help maintain the stability of different joints. For this reason, having strong muscles prevents wear and tear on the cartilage and therefore arthritis. Some of the disciplines you can bet on are pilates, swimming or cycling, because they strengthen the muscles and do not overload the joints.

3. Have a good posture: Your profession leads you to stay for hours in front of the computer, so you need to be careful in the way you sit or place your back and legs. Incorrect posture overloads the joints and causes them to wear out quickly. To achieve this, follow the following recommendations:

  1. Avoid sitting in very low chairs or armchairs. The goal is to reduce stress on your knees.
  2. The mattress on your bed should be firm and orthopedic.
  3. Keep your back straight when sitting or walking; don't hunch
  4. Avoid lifting or carrying heavy boxes.
  5. If you must lift weight, the correct thing is that you bend your knees, and then lift what you need, at the same time that you stretch your legs.
  6. Try to alternate your day by sitting and standing. Never just stand up.
  7. Avoid walking or running on uneven terrain.
  8. If you already have it, opt for the elevator before the stairs.

4. Take care of your shoes: Make sure that in your shoe rack you have within your reach elastic shoes, but firm and of non-synthetic materials. It is advisable not to wear shoes of significant dimensions, in other words, avoid those that are very high.

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5. What should I eat? Even what you put on your plate influences! A site specialized in this condition, arthrosis.com, suggests including 3 food groups in your healthy diet.

Foods rich in vitamin C: Such as vegetables, broccoli, asparagus, cabbage, carrots, zucchini, lettuce, and bell peppers. Or also the fruits: orange, strawberries, apple, banana and pear.

Foods rich in Omega 3, 4 and 6: Among them, blue fish, olive oil, nuts, soybean oil, among others.

Foods rich in fiber and selenium: Whole grains, nuts, turkey, dairy and tuna.

Of course, reduce the consumption of the following or at least consume them occasionally. These are: butter, sweets, pastries, fatty meats and sausages.

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