Arthritis can be a real challenge, impacting millions of people every day. While some risk factors, like genetics and aging, are out of our control, you can take plenty of steps to lower your risk and manage symptoms effectively. At Summit Health, we help you embrace a healthier lifestyle and keep your joints in the best possible shape.

Rheumatologist Janaki Patel, MD, outlines six tips that can help lower your risk of developing arthritis and helps answer the question: can you prevent arthritis?

Types of Arthritis

Arthritis is a common condition that affects 1 in 4 adults in the U.S. and causes pain, stiffness and limited range of motion. There are many different types of arthritis:

• Osteoarthritis, the most common type, results from the gradual decline of joint cartilage over time leading to pain and stiffness as bones rub against each other.
• Gout, marked by sudden and severe pain, especially in the big toe, develops from the uric acid buildup within joints.
• Psoriatic arthritis, associated with the skin condition psoriasis, causes joint inflammation, swelling and sometimes deformities.
• Rheumatoid arthritis, an autoimmune disorder, triggers the immune system to attack joint linings, resulting in chronic inflammation, pain and potential joint damage.
• Post-traumatic arthritis develops after joint injury and causes the joints to rapidly breakdown over time.

At Summit Health, our primary care physicians and rheumatologists can help diagnose, manage and treat different types of arthritis. From lifestyle adjustments to medications and physical therapy, our team will develop a plan that aims to relieve symptoms, preserve joint function and improve your overall quality of life.

“Depending on the type of arthritis you have, there can be many long-term impacts on your quality of life. The condition can be quite debilitating but early intervention can be key to protecting your joints and preserving day-to-day activities,” explains Dr. Patel.

Can You Prevent Arthritis?

There are many reasons why you may develop arthritis including age, genetics and lifestyle factors. You may not always be able to prevent arthritis, but you can significantly lower your risk of developing the condition or reduce the affect it has on your quality of life.

“Osteoarthritis is a condition that everyone will develop,” says Dr. Patel. Certain factors can predispose you, some of which can be controlled and others that are uncontrollable unfortunately. “For example, genetics can play a role and there is not much an individual can do to prevent the onset of osteoarthritis. However, you can practice certain lifestyle modifications, such as healthy eating, exercise and getting good quality sleep, which can help lower your risk of developing the condition or slow down the progression.”

Consider these ways to lower your risks of arthritis.

1. Maintain a healthy weight: One of the most important steps you can take to prevent arthritis is to maintain a healthy weight. Excess body weight stresses your joints, particularly your knees, hips and spine. This increased pressure can lead to the development of osteoarthritis, a common type of arthritis that results from wear and tear on the joints. Keeping your weight within a healthy range can reduce this strain and protect your joints from damage.

Dr. Patel adds: “Being a healthy weight can greatly improve knee osteoarthritis. In general, losing a pound of weight on the abdomen, reduces a four-pound load on each knee.”

2. Adopt a joint-friendly diet: Eating a balanced diet rich in anti-inflammatory foods can help reduce the risk of arthritis. Foods high in antioxidants, omega-3 fatty acids, and fiber can help lower inflammation in the body, which is a critical factor in the development of arthritis. Consider adding more fruits, vegetables, whole grains and lean proteins into your diet. Avoid foods that can increase inflammation, such as processed foods, sugary snacks and excessive amounts of red meat.

3. Stay active with low-impact exercises: Regular physical activity is important for maintaining joint health. Engaging in low-impact exercises like swimming, cycling and walking can help strengthen the muscles around your joints, improve flexibility and reduce stiffness. Exercise also promotes the production of synovial fluid, which lubricates the joints and helps to nourish cartilage. Aim for at least 30 minutes of moderate exercise most days of the week to keep your joints in good condition.

4. Protect your joints: Taking steps to protect your joints from injury can prevent the onset of arthritis. Avoid repetitive motions that can strain your joints and use proper techniques when lifting heavy objects. Wearing appropriate footwear and using supportive equipment can also help reduce joint stress. If you engage in sports or physical activities, warm up properly and use protective gear to prevent joint injuries.

5. Monitor your joint health: Regular check-ups with your healthcare provider are important for early detection and management of arthritis. If you experience joint pain, swelling or stiffness, don’t ignore these symptoms. Early intervention can help prevent further joint damage and improve your quality of life. Your healthcare provider can monitor your joint health and recommend strategies to manage arthritis symptoms if they develop.

6. Address risk factors: Understanding and addressing your personal risk factors for arthritis is a powerful step towards prevention. If you have a family history of arthritis, previous joint injuries or other risk factors, discussing these with your healthcare provider can help you create a personalized plan to reduce your risk and protect your joints. This knowledge empowers you to take proactive steps toward your joint health.

Let's explore some of these presentation tactics and go over why you should consider them.

Maintaining a Healthy Weight

• Body weight and joint health: Maintaining a healthy weight is crucial in preventing arthritis, especially osteoarthritis. Extra pounds can put a lot of stress on weight-bearing joints like knees and hips, which can lead to joint damage and pain over time.
• Weight loss benefits: Shedding even a few pounds can make a big difference in reducing your arthritis risk and alleviating symptoms if you already have the condition. Weight loss can help manage arthritis and ease pain. Our healthcare providers and physical therapists can work with you to create a personalized weight loss plan that fits your lifestyle.
• Healthy eating: Eating an anti-inflammatory diet can help you maintain a healthy weight and reduce inflammation. Fill your plate with foods rich in antioxidants, omega-3 fatty acids, and fiber to help prevent arthritis and manage flare-ups.

Maintaining a healthy weight can reduce the risk of arthritis and improve overall health. Incorporating a balanced diet and regular physical activity into your routine can have a profound impact on joint health.

Protecting Your Joints

• Joint protection techniques: Protecting your joints from injury is key to preventing arthritis. Try to avoid repetitive motions that strain your joints, and always use proper techniques when lifting heavy objects. Wearing the right footwear and using supportive equipment can also help reduce joint stress.
• Exercise and physical therapy: Regular exercise can strengthen the muscles around your joints, providing better support and reducing pain. Low-impact activities like swimming, cycling and walking are great choices. Our physical therapists at Summit Health can design a tailored exercise program to help you stay active while protecting your joints.
• Reduce inflammation: Managing inflammation is essential to prevent joint damage and pain. Following an anti-inflammatory diet and avoiding foods that spike blood sugar levels can help keep inflammation in check. Maintaining an active lifestyle can also help prevent osteoarthritis and other joint diseases.

By taking proactive steps to protect your joints, you can help stave off the development of arthritis and maintain your mobility. Regular exercise, proper techniques and an anti-inflammatory diet are all integral to keeping your joints healthy and pain-free.

Regular Check-Ups and Early Detection

• Importance of regular check-ups. Regular check-ups with your care provider are crucial for early detection.
• Identifying risk factors. Understanding your risk factors, like family history and previous joint injuries, can help you and your care team create a proactive plan to prevent arthritis. Be sure to discuss any concerns with your healthcare provider during your check-ups.
• Managing arthritis early. If you’re diagnosed with a common type of arthritis, such as rheumatoid arthritis or psoriatic arthritis, early treatment is vital. Your care provider can recommend treatments to reduce pain, manage flare-ups, and prevent further joint damage.

Dr. Patel explains: “You can develop certain autoimmune arthritis at any age, rheumatoid arthritis and psoriatic arthritis just to name a few, in addition to osteoarthritis. These types of arthritis are treated quite differently, and a rheumatologist can help make sure you are adequately being monitored and treated.”

Regular check-ups and early detection can make a world of difference in preventing and managing arthritis. By working closely with your healthcare provider at Summit Health, you can stay ahead of the disease and enjoy a more active, comfortable life.

Treating Arthritis at Summit Health

At Summit Health, we believe in a comprehensive approach to preventing and managing arthritis. By maintaining a healthy weight, protecting your joints and scheduling regular check-ups, you can significantly lower your risk of developing arthritis and enjoy a healthier, more active life.

Schedule an appointment with our experienced care team today for personalized advice and support.