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Do you know someone who struggles with arthritis? If your joints are still healthy, you undoubtedly want to keep them that way. Some risk factors for this disease are out of your control, including being female, having a family history of arthritis, and getting older. Thankfully, there are plenty of behaviors and circumstances you can change to help reduce the risk of arthritis.

Eat Fish

Salmon, trout, mackerel, and sardines are the best sources of omega-3 fatty acids, a healthy type of fat that reduces inflammation. Since inflammation is a hallmark of arthritis, reducing the amount in your body can have a positive effect on your joints.

Lose Weight

Knee arthritis is almost four times more common in people who are overweight than in those of a healthy weight. This is because being just 10 pounds overweight puts an additional 30 to 60 pounds of pressure on your knees with every step you take. If you already have arthritis, losing weight can reduce the pain and stiffness in your joints. The hCG diet is an effective long-term option for losing weight.


Not only does exercise promote weight loss to take the pressure off your joints, but it also strengthens the muscles around the joints to help stabilize and protect them from wear and tear. Work out five days a week, alternating aerobic activities such as biking or swimming on one day with strength training exercises the next. Remember to stretch daily as well to help keep your joints flexible and limber.

Don’t Smoke

Smoking is a risk factor for rheumatoid arthritis (RA). In fact, smokers are 47 percent more likely to develop RA than non-smokers. If you currently smoke, quit now to reduce your risk. The longer you’re smoke-free, the better chance you have of never developing this condition.

Protect Your Joints

Joints wear out over time, but with the proper protection, you can slow this process. First, make an effort to sit, walk, and lift with proper posture. This means designing an ergonomic workspace, avoiding a slouched stance, and lifting with your knees, not your back.

Then, take care to avoid injuries while playing sports. A torn ACL, for instance, greatly increases the chance of knee arthritis. A 2017 study found that 75 percent of people who underwent ACL reconstructive surgery developed arthritis within 10 to 15 years. To prevent this, wear proper safety gear, and learn the correct techniques for your sport.

Discuss Arthritis Symptoms with Your Doctor

If you start to experience unexplained joint pain, swelling, or stiffness, see your doctor before your condition becomes debilitating. There is no cure for arthritis, but starting treatment today can improve your symptoms, reduce the damage to your joints, and help the disease progress more slowly.

Effective Integrative Healthcare offers chiropractic care to relieve arthritis pain. Our treatments are designed to preserve joint function, improve mobility, and prevent health problems related to arthritis. Schedule a free consultation at our Crofton, Millersville, or Lanham, MD clinic today to find out how we can help you.