Reduce The Risk Of Arthritis

There are so many types of arthritis affecting various people across the globe. Most types of osteoarthritis, fibromyalgia and rheumatoid arthritis. According to certain research, genes are the cause of developing arthritis in some people. However, with some routine changes like exercise, using gel ice packs etc, a person can reduce arthritis pain while slowing or preventing the disease progression.

Here are some lifestyle changes to help you reduce the risk of arthritis:

Maintain a Good Body Weight:

One major risk factor for arthritis is excess body weight. It is because the excess weight puts pressure on your joints and leads them to wear out faster. So, losing weight is one good way that patients can consider reducing stress on their joints. As your weight is reduced, there is less stress on your joints, decreasing the workload. You also have to work on your diet and add more fibre to it. You have to include more whole grains food, vegetable and fruits to limit refined fat and carbohydrates from your diet. With small changes in diet, it is easier to maintain a healthy weight while taking to your first step to preventing arthritis pain.

Indulge in Non-impact Exercises:

Some exercises predispose you to arthritis pain. High-impact exercises, such as soccer, running for long distances etc. can put too much stress on joints. Due to these exercises, your cartilage may tear down faster than the usual rate. This may further worsen your arthritis. Instead, you need to rely on low-impact exercises like biking, yoga, swimming and light cardio to stay active while preventing arthritis. If you get injured, do apply commercial gel ice packs to avoid inflammation

Avoid Injuries:  

While avoiding injuries is not always in your hand, it is best to take preventive measures to safeguard your health. This may help you to prevent arthritis pain in the future. When you try your best to avoid injury, it decreases the chances of developing arthritis in your later life.

For instance, you may have heard of a connection between osteoarthritis and injuries in soccer players. They often develop arthritis pain after retirement. Even other types of injuries can develop this problem. If you are doing exercises that increase the pain the next day, it is not the right exercise for you.

You have to focus on exercises and sports that are challenging but safe too. You must know your body limits. You have to ensure to start your exercise routine with gradual increments. Overdoing exercises, in the beginning, can hurt your body. Also, consult your physician before beginning with a new workout routine. They will guide you about any special precautions that you may need to take while doing a new set of exercises

Use Gel Ice Packs: 

You can make gel ice packs at home or buy commercially available ones. Such ice packs help decreases inflammation. Cold therapy is beneficial in constricting blood vessels and also decreasing blood flow to reduce inflammation on the target area. The slow-release of the synovial joint fluid reduces swelling. While this joint fluid is healthy for bones, excessive can lead to swelling and discomfort. So, applying a cold compress is a great way to slow the production of this joint fluid. The cold gel packs also distract your brain from inflammation by decreasing pain signal transmission to the brain. 

Stay Hydrated: 

Do you know staying hydrated is beneficial in preventing arthritis pain? The cartilage in bone joints consists mainly of water, which is important to joint cushions. Whether you are dehydrated, water is often sucked out from the cartilage and leads to its wear and tear. This is often seen in people with degenerative disk conditions or spine osteoarthritis. When the bones on the target areas lose moisture, they get dried out and pain is increased. Therefore, it is essential to keep your cartilage moist and healthy by having plenty of water daily. It is recommended to have 6 to 8 cups of water every day. 


Arthritis is a painful joint condition but you can simply prevent it by making lifestyle changes. Be it regular exercises or reusable gel ice packs, the given tips can help in relieving your arthritis pain.

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