Fifty percent of people will get some type of arthritis, but you can significantly reduce your risk with these tips from rheumatologists and other pain management doctors.
‘I maintain a healthy digestive system’
“Having plenty of good bacteria in your gut can help reduce the pain and inflammation from arthritis. A healthy gut means that your microbiome is robust and diverse so it can do its job protecting your intestinal lining from getting damaged. Damage can happen from food, toxins, stress, and medication. This can lead to a condition called leaky gut syndrome, which triggers inflammation all over the body—especially in your joints. Happy gut bacteria are the key to happy joints!” —Susan Blum, MD, founder and director of Blum Center for Health and author of two books on arthritis.
‘I lift weights’
“It may seem counterintuitive—how can lifting more weight make joint pain better? Wouldn’t that stress the joints even more? But muscle mass is key for preventing osteoarthritis and ameliorating any pain. By strengthening the muscles around the joints you will help take some of the load off thereby keeping joints healthy.” —Megan R. Williams Khmelev, MD, osteoarthritis specialist and owner of Elemental Weight Loss Clinic, in San Antonio, Texas
‘I eat an anti-inflammatory diet’
“Inflammation, both in the joints and throughout the body, means painful arthritis symptoms. But you can reduce inflammation through diet by avoiding antibiotics and eating lots of cultured foods like yogurt or fermented vegetables like sauerkraut. In addition, eat very little refined sugar and focus on eating good fats like nuts, seeds, avocado, and fatty fish.” —Susan Blum, MD.
‘I do yoga’
“To avoid osteoarthritis, also known as the ‘wear and tear arthritis,’ it’s important to keep muscles and joints flexible and strong. I like exercises like yoga, Pilates, and martial arts that help strengthen the muscles around the joint. They also help the joint move in a full range of motion.” —Ed Levitan, MD, Five Journeys.
‘I watch my weight’
“When it comes to avoiding osteoarthritis, the most common type, losing weight or maintaining a healthy weight is the largest factor for most Americans. Because osteoarthritis is caused by bone grinding on bone, anything you can do to avoid mechanical stress will help. And any extra weight you have puts extra stress on your bones and joints.” —Jordan Tishler, MD, a Harvard emergency physician and founder of InhaleMD.
‘I avoid alcohol and tobacco’
“There are more than 100 types of arthritis and joint-related conditions. Some risk factors are not modifiable (e.g., gender and genetics), but there are a few things you can do to lessen your risk. Not smoking [or quitting smoking] reduces the risk of developing rheumatoid arthritis, while eating a low-purine diet and avoiding alcohol reduces the risk of developing gout—two of the most common types of arthritis.” —Don R. Martin, MD, a rheumatologist with Sentara RMH Rheumatology.
‘I practice tai chi’
“Gentle stretching programs like Tai Chi keep your joints moving and help to nourish cartilage. Make sure that you are stretching your hands as well during the movements. The hand is the third most common place to get symptomatic arthritis and stretching can prevent aggravation.” —A. Lee Osterman, MD, president of The Philadelphia Hand Center and Professor, Orthopedic Surgery at Thomas Jefferson University.
‘I get injuries treated as soon as they happen’
“The most important recommendation to prevent arthritis is to have all injuries evaluated as soon as they occur. Repetitive trauma to a joint can result in arthritis, ballerinas get ankle arthritis, and weight lifters get back arthritis. To prevent cartilage and bone damage get quick treatment, physical therapy, appropriate exercise, lose weight (if necessary) and causal treatment.” —Anca Askanase, MD, rheumatologist and director of rheumatology clinical trials at Columbia University Medical Center.
