Your joints and their supporting structures are essential for enabling movements such as wiggling your hips, bending your elbows and knees, moving your head, and waving to someone. For these movements to occur smoothly, all joint components must function properly, requiring adequate lubrication to prevent bones from rubbing together. However, factors like aging, excess weight, and injuries can lead to joint wear and tear, increasing the risk of conditions such as arthritis. Research indicates that individuals with rheumatoid arthritis (RA) experience a higher prevalence of osteoporosis, exacerbating joint complications due to the autoimmune nature of the disease, which can lead to increased bone fragility and pain [1][1].
The most effective way to care for your joints is by keeping your muscles, bones, tendons, and ligaments strong. Here are some tips that can help prevent further joint damage and assist those already dealing with rheumatoid arthritis in maintaining their daily activities.
1) Watch Your Weight
Maintaining a healthy weight is perhaps the best approach to caring for your joints. Your weight-bearing joints, such as the knees, hips, and back, endure the majority of your body weight, which means that being overweight can lead to issues in these areas. Interestingly, losing just 11 pounds can significantly lessen pressure on these joints and may reduce the risk of osteoarthritis by as much as 50% [2][2].
2) Keep Moving
It's important to avoid staying in one position for too long, whether sitting or standing. Keep your joints active! For instance, take a break every 15 minutes while writing to release your grip, stretch your hands and thumbs for 10 seconds every hour while typing, and remember to take breaks to stretch during long car rides. If you're already experiencing joint pain, consider low-impact exercises like walking, swimming, or cycling, which can help prevent stiffness without putting too much strain on your joints. Engaging in regular physical activity is crucial, as it has been shown to enhance joint function and reduce inflammation associated with rheumatoid arthritis [1][1].
3) Quit Smoking
Did you know that smoking can make your bones more porous, leading to osteoporosis and a heightened risk of fractures? Smoking also increases the likelihood of swelling or inflammation in your tendons and ligaments. Additionally, smokers may face a higher risk of developing low back pain and rheumatoid arthritis. Quitting smoking is not just beneficial for lung health; it can also significantly improve bone density and overall joint health [3][3]. If you care about your bone health, it's time to quit smoking!
4) Consume an Anti-Inflammatory Diet
Certain foods can lead to chronic inflammation, which damages joints and causes pain and swelling. It's best to steer clear of sugar, trans fats, vegetable oils, refined carbohydrates, and processed meats. Instead, opt for an anti-inflammatory diet that includes tomatoes, leafy greens, olive oil, fatty fish, nuts, and various fruits. Research has shown that dietary patterns rich in anti-inflammatory foods can help mitigate symptoms of rheumatoid arthritis and improve overall joint health [4][4].
5) Strengthen Your Joints
Weak muscles can contribute to extra stress on your weight-bearing joints, particularly the spine, knees, and hips. To combat this, incorporate weight training into your routine to build muscle strength and fortify the ligaments around your joints. Be careful not to overwork your joints, though, as excessive strain can lead to further complications. Consulting a certified personal trainer can help you learn the best exercises for joint health and proper techniques. Strength training has been noted to enhance bone mineral density in individuals with rheumatoid arthritis, thereby reducing the risk of osteoporosis [2][2].
6) Improve Your Posture
Always aim to sit or stand with your spine straight to safeguard your joints. Slouching can negatively affect your joints and weaken your back muscles; thus, maintaining good posture is vital for protecting your hip joints. When lifting or carrying objects, ensure proper posture—use both shoulders for a backpack rather than slinging it over one shoulder, and when lifting heavy items, bend your knees and use your legs instead of your back. Proper posture has been linked to decreased joint pain and improved mobility in those with arthritis [3][3].
If you have any questions about joint health or need further advice, consider our online doctor consultation service. You can talk to a doctor online and even explore options with our AI doctor for personalized guidance.
References:
- Nikhil Gupta, Navjot Kanwar, Anchal Arora, Kavin Khatri, Abhinav Kanwal. The interplay of rheumatoid arthritis and osteoporosis: exploring the pathogenesis and pharmacological approaches.. PubMed. 2024.
- Arsh Haj Mohamad Ebrahim Ketabforoush, Mehdi Aleahmad, Mostafa Qorbani, Golbarg Mehrpoor, Sima Afrashteh, Shayan Mardi, Elahe Dolatshahi. Bone mineral density status in patients with recent-onset rheumatoid arthritis.. PubMed. 2023.
- Behzad Heidari, Mohammad Reza Hassanjani Roushan. Rheumatoid arthritis and osteoporosis.. PubMed. 2012.
- Shigeru Kotake. [Rheumatoid arthritis and osteoporosis].. PubMed. 2005.
- A N Bazhenov, V V Trusov. [Rheumatoid arthritis and osteoporosis].. PubMed. 1998.