5 Arthritis Prevention Measures to Take as Early as Possible

SKĐS - Nowadays, arthritis is not only a "disease of old age" but is gradually becoming younger, affecting even people in their 30s. However, the more proactive prevention is, the more clearly the risk of arthritis and degeneration is reduced.

According to the Arthritis Foundation, a sedentary lifestyle – including prolonged sitting, poor posture and chronic stress – is putting more and more young people at risk of developing arthritis early.

In addition, obesity, past trauma or genetic factors are also factors that contribute to increased risk of the disease. Worryingly, many young people often ignore early warning signs such as knee pain at the end of the day or morning stiffness, leading to the risk of developing chronic joint damage in the future.

1. Consequences of frequent arthritis

A joint is a structure that connects two or more bones together, allowing the body to move flexibly. Except for the hyoid bone in the throat, most bones in the body are connected to at least one other bone through the joint system.

Joints play an essential role in the movement and stability of the body, being the connection point that helps bones move smoothly and coordinate rhythmically. Thanks to joints, humans can perform from simple movements such as bending and extending the knee - a type of hinge joint, to complex movements such as rotating the shoulder or hip - a type of ball-and-socket joint.

In addition to the ability to create movement, joints also absorb impact force, help protect bones and maintain posture and balance when walking, running or jumping. However, when joints are inflamed, patients often experience symptoms of pain, swelling, stiffness and reduced mobility. If not treated promptly, arthritis can lead to cartilage and bone damage, joint deformities, and even loss of motor function.

Not only affecting the motor organs, chronic arthritis can also cause prolonged fatigue, increase the risk of cardiovascular disease, and negatively impact the patient's quality of life and mental health.

Arthritis can cause many disadvantages in daily life.

2. How to protect joint health?

2.1 Maintain a dynamic working style

Many people spend hours sitting at their desks. However, this is a habit that causes many consequences for the body. Therefore, to maintain health, it is important to pay attention to each person's working habits.

Get up and move around every 30 minutes, even if it’s just a brisk walk around the office. These short breaks can help reduce stress on muscles and joints and improve blood circulation.

To make it more consistent, set a timer to remind yourself to stand up and stretch, drink water, or take a short walk. These short breaks can make a big difference compared to sitting for hours on end.

2.2 Maintain weight to prevent arthritis

Maintaining a healthy weight is important for overall health. According to Harvard Health, being overweight puts extra pressure on joints, especially the knees and hips. Therefore, it is important to maintain a healthy weight within the body mass index range of 18 to 22.5 for Asians through a balanced diet and regular exercise.

Recommended foods in the diet include whole, nutrient-dense foods such as lean protein, fruits, vegetables, and healthy fats. Exercise should be a combination of moderate and vigorous intensity for at least the recommended 150 minutes per week.

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This balanced combination of nutrition and exercise helps you lose weight while maintaining high energy levels and reducing stress on your joints.

2.3 Pay attention to nutrition and mood

Nutrition plays an important role in maintaining joint health. The brain-gut axis in the body shows that gut health affects overall health, including joint health.

That's why, according to the Office of Dietary Supplements of the National Institutes of Health , it's a good idea to choose a diet that includes anti-inflammatory foods, such as omega-3 fatty acids found in fish, nuts and seeds, along with colorful fruits and vegetables.

In addition, you should maintain a positive mood to improve your overall health, including joint health, by building a healthy lifestyle, increasing social connections, and applying relaxation techniques such as meditation, yoga, and deep breathing.

2.4 Avoid injury during exercise

For young people, exercise is important to maintain health and balance. However, without proper precautions, it is easy to push yourself too hard or use incorrect technique.

This can lead to injury and damage to joints over time. Before you start exercising, make sure to warm up enough to prepare your body, according to the American Heart Association. In addition, have a balanced workout plan that includes strength, flexibility, and cardiovascular exercises. It is better to focus on proper form than on multiple repetitions to avoid injury.

2.5 Don't ignore early warning signs

Many people ignore symptoms such as joint pain, morning stiffness or swelling because they think they are just signs of fatigue. However, these can be early signs of arthritis that should not be ignored.

According to the American Heart Association, early recognition of these symptoms will help patients promptly access treatment steps for their joint diseases. These steps may include physical therapy, guided exercises or medication to control the disease and improve quality of life.

Source: https://suckhoedoisong.vn/5-bien-phap-phong-ngua-viem-khop-thuc-hien-cang-som-cang-tot-169251031114511811.htm