The elderly are no longer the only people who suffer from arthritis. Even younger adults are complaining of joint pain and stiffness due to sedentary lifestyles, poor eating habits, and rising stress levels. The good news is that with regular, healthy habits, arthritis, particularly osteoarthritis and inflammatory types like rheumatoid arthritis, can be postponed or even avoided.
Here are a few daily practices that support long-term joint health.
1. Move Your Body (Even Just a Little)
You don’t have to run marathons; just 30 minutes of walking, swimming, yoga, or light cycling five times a week can help. “Movement keeps your joints lubricated, your muscles strong, and your flexibility intact,” say experts. It also reduces stiffness and pain, especially as you age.
2. Keep Your Weight in Check
Did you know that every extra kilo adds about four times the pressure on your knees? Maintaining a healthy weight reduces strain on joints, especially the knees and hips, and significantly lowers your risk of developing osteoarthritis.
3. Quit Smoking
Quitting smoking significantly benefits arthritis patients by reducing inflammation and slowing disease progression. Smoking is known to worsen both rheumatoid and osteoarthritis by increasing pain, joint damage, and reducing the effectiveness of treatments. Stopping smoking improves immune system function, enhances medication response, and lowers the risk of complications. Overall, it leads to better long-term joint health and quality of life.
4. Eat Joint-Friendly Foods
Doctors often recommend a Mediterranean-style diet for joint health. Think leafy greens, berries, nuts, olive oil, turmeric, and fish rich in fat like salmon. These foods help fight inflammation, one of the biggest triggers of arthritis. Avoid processed snacks, sugary drinks, and red meat as much as possible.
5. Don’t Ignore Your Posture
Whether you’re working from home or binge-watching your favorite show, bad posture can quietly stress your joints. Use ergonomic furniture, stretch regularly, and avoid staying in one position for too long. Your spine and knees will thank you later!
6. Stay Hydrated
Yes, your joints love water too. Cartilage—the tissue that cushions joints—is made up largely of water. Staying hydrated helps maintain that cushion, keeps joints lubricated, and prevents unnecessary wear and tears.
7. Prioritise Sleep and Stress Relief
Turns out, your joints suffer when you’re sleep-deprived or stressed. Cortisol (the stress hormone) increases inflammation in the body. Aim for at least 7–8 hours of sleep and make time for relaxation through meditation, deep breathing, or even just a daily walk in nature.
8. Don’t Push Through the Pain
Persistent joint pain or morning stiffness isn’t “just age.” It could be a sign of early arthritis. Doctors recommend getting assessed early, because the sooner arthritis is caught, the easier it is to manage or slow down its progression.
In a Nutshell
Joint health is not about making drastic changes but taking small, savvy daily decisions. Eating healthfully, getting regular movement, and listening to your body can be the key. Even if arthritis is in your family, these everyday habits can slow it down and lessen its severity.
Dr. Yathish G C, Lead Consultant – Rheumatology, Aster Whitefield Hospital, Bengaluru
