How to Prevent Arthritis: Ways to Lower Your Risk

If you’re trying to learn how to prevent arthritis, consider these two facts:

• Arthritis affects about one in five people in the United States.
• Most people over age 75 have some form of arthritis.

So, chances are you won’t figure out how to prevent arthritis entirely.

“It’s the second most common cause of disability,” says Cleveland Clinic rheumatologist Chad Deal, MD. “So, arthritis is obviously very common, and that means it is very difficult to avoid completely.”

However, you can take some steps to help prevent arthritis and manage arthritis symptoms, ranging from lifestyle modifications to protective measures against environmental and occupational hazards. Overall, arthritis prevention is multifaceted and highly dependent on the specific type of arthritis.

Types of Prevention

Prevention of arthritis can fall into primary, secondary or tertiary categories:

• Primary prevention aims to prevent arthritis before it begins.
• Secondary prevention is for people who have arthritis symptoms and want to reduce the progression of arthritis.
• Tertiary prevention aims to improve quality of life and reduce disability for those with arthritis.

Some strategies can be primary, secondary and tertiary, depending on the person.

An Anti-Inflammatory Diet & Food as Medicine

An anti-inflammatory diet like the Mediterranean eating pattern can help reduce inflammation that can contribute to some forms of arthritis. This eating pattern (and others with anti-inflammatory properties) emphasizes consumption of fruits, vegetables, whole grains, fish and other lean protein sources, legumes, and healthful fats, such as olive oil.

Sufficient nutrition, including getting enough calcium and vitamin D, is important for bone health. Good nutrition also helps manage weight. Obesity is a contributor to arthritis, especially osteoarthritis in the weight-bearing joints like the knees, hips, and ankles.

Flare-ups of gout, an inflammatory arthritis that frequently affects the big toe, can be prevented and managed with dietary changes and medication. This is an example of secondary prevention.

Move Your Body

Exercising can be an important part of primary, secondary, and tertiary arthritis prevention. In general, experts recommend that most people, including those with arthritis, try to achieve these physical activity goals:

• Aerobic (endurance) exercise: Aim for 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous activity, or a combination of the two each week—for example, get 30 minutes of moderate aerobic activity a day on five days per week, 20 to 30 minutes of vigorous activity on at least three days a week, or a combination of the two. (Note: If you’re just starting out, you can break up your exercise into three 10-minute increments to achieve that 30-minute daily goal.) For most people, moderate-intensity activities include walking, biking, and swimming, while more vigorous activities include running, jogging, playing racket sports, and brisk walking on hilly terrain.
• Resistance (strength-training) exercise: Perform a variety of muscle-building exercises on at least two to three nonconsecutive days per week. Aim for 10 to 15 repetitions of each, done at light to mildly strenuous exertion, focusing on the major muscle groups of the shoulders, arms, chest, abdomen, back, hips, and legs. You can use weight machines, free weights, resistance bands, or floor exercises (e.g., pushups, planks, etc.) to help build the muscles that support your joints.
• Range-of-motion (flexibility) activities: Perform gentle stretching and bending movements (e.g., yoga, tai chi, or water-based activities) to take your joints through their range of motion and help preserve mobility. Even seated exercises, like chair yoga or simply extending your arms overhead or toward your toes, can be helpful.

If exercise is not a regular part of your life, a physical therapist or athletic trainer can help you design an exercise program tailored to your needs and capabilities.

One strategy is to do physical activities you enjoy because you are more likely to continue to do them. Exercising with a friend or family member also can help you stick with exercise more consistently.

Exercise doesn’t have to be complicated. Simple things like walking go a long way to improve health.

Avoid Falls, Accidents and Injuries

Falls, accidents, and injuries contribute to the development of arthritis. Although it is hard to avoid these fully, you can help reduce your risk by practicing balance training, wearing protective equipment when performing risky activities, and not overdoing activities when your body is signaling you to stop and rest.

Moreover, take steps to eliminate fall hazards around the home. Remove loose rugs, cords, and clutter from walkways, make sure you have sturdy handrails on both sides of staircases, and be sure your walkways and stairs are well illuminated. In the bathroom, place non-slip mats on the floor of your bathtub or shower and, if necessary, install grab bars inside the tub and next to the toilet. Outdoors, keep sidewalks, porches and patios free of ice, snow, and debris.

Avoid Overuse of Joints

If your work or play requires you to perform the same activity repeatedly, these repetitive motions can wear on your joints, as can poor posture when using a computer or phone. Braces and other protective equipment can sometimes help protect joints. Good shoes or braces can help support injured or vulnerable joints. A health-care provider can help you identify the best supports for your situation.

Maintaining good posture while sitting at your desk, walking, or simply standing can help to

ease stress on your back, neck, hips and other joints.  Consider these tips:

• When standing or walking: Maintain a posture in which your ears are lined up directly over your shoulders and your shoulders are lined up over your hips.
• When sitting: Keep your ears lined up over your shoulders, with your shoulders back, your buttocks touching the back of the chair, and your weight resting evenly on both hips and toward the front of your pelvis. Your thighs should be parallel to the floor, with your knees even with your hips. If needed, place a small pillow or rolled-up towel to support the curve of your lower back.
• Avoid “tech neck”: Position your computer monitor at eye level, and hold your cell phone or tablet up near your face so your neck remains in a neutral position. If you’re reading, place a few pillows on your lap to prop up your book or tablet closer to your eyes. Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.

Avoid Hazards in Your Environment

Hazards in your environment may range from insects to air quality. Bites from ticks and mosquitos contribute to diseases with viral arthritis symptoms. So, wear proper clothing and avoid places and times of day where tick and mosquito activity is higher. Check your skin for ticks after outdoor activity, and wear insect repellant to help prevent bites.

Poor air quality and chemical exposures may contribute to some inflammatory arthritis. “Prevention of rheumatoid arthritis is controversial,” says Dr. Deal. “There are a lot of folks who believe that there are environmental factors and other things that may be important in the development of RA, but we don’t fully understand it yet.”

Get Arthritis Treated

Treatment for arthritis can help prevent future problems while reducing your pain and improving function. For example, a knee replacement in one knee might allow you to move more and prevent later problems due to inactivity. This is tertiary prevention.

Although we can reduce risks, we can’t fully control the development of all arthritis. Primary, secondary and tertiary prevention can help prevent progression of arthritis and improve pain and function.