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How to Prevent Joint Inflammation

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Joint inflammation can cause aching pain in the affected joint. It is not always a bad thing. Sometimes, it can mean that your immune system is fighting off threats to your body. Nevertheless, the pain and swelling can still be difficult to endure, so here are some steps on how to prevent joint inflammation.

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WHAT CAUSES JOINT INFLAMMATION?

Inflammation happens when the white blood cells in your body ward off infiltrating bacteria and viruses. On some occasions, your immune system can malfunction and attack healthy joint tissues instead, releasing inflammatory chemicals that lead to inflammatory arthritis.

There are multiple types of arthritis like this:

Rheumatoid arthritis
Psoriatic arthritis
Septic arthritis
Ankylosing spondylitis
Systemic lupus erythematosus

Among the common symptoms of arthritis, inflammation can actually promote disease progression (Havelin and King 2019) rather than fight it. It typically affects more than one joint and may cause body-wide inflammation. While you cannot fully avoid swollen joints, there are steps you can take to lessen their tendency.

PREVENT JOINT INFLAMMATION WITH THESE STEPS

MAINTAIN A HEALTHY WEIGHT

In a study conducted by Daien and Sellam (2015), obesity is highly correlated with cases of rheumatoid arthritis, psoriatic arthritis, and ankylosing spondylitis.

Patients suffering from inflammatory arthritis typically have increased fat mass and the joints bear weight of this, resulting in joint pain and swelling.

Proactively addressing obesity can lower the risk of inflammatory joint pain and autoimmune diseases in general. To keep a healthy weight, physical exercise and a healthy diet are important, which we will discuss in a bit.

Use the Body Mass Index (BMI) as a tool to regularly monitor your weight. Remember that a healthy weight is different for every person, so it is best to also consult a healthcare provider for clarity and advice.

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DO PHYSICAL ACTIVITY AND EXERCISE

Physical inactivity encourages joint stiffness which can lead to joint pain. For people who are already experiencing an autoimmune disorder, physical therapy is an important course of treatment for reducing inflammation. Take note, however, that overworking yourself is not healthy exercise and can only worsen your condition.

Here are some of the best exercises to prevent joint swelling when done in moderation:

YOGA

Yoga focuses on doing stretches and proper posture. Because it improves flexibility, it reduces joint swelling by releasing tension from the joints.

ZUMBA

Aerobic dances can lower your stress levels while engaging your joints in significant motion, which can relieve arthritis pain.

WALKING

Walking relieves joint swelling because it lowers physical stress. Do it at a moderate pace. Walking too fast may overexert the joints and bones, rendering the exercise counterproductive.

WATER AEROBICS

Workouts in the water help you develop muscle strength without overstressing it. It relaxes your joints, thus preventing swelling.

MAKE DIETARY CHANGES

Your choice of foods can encourage or discourage joint swelling. Several foods that we eat in daily life are known to trigger an autoimmune disorder, and some may lead to forming uric acid crystals, causing gout.

Here are some of the foods to avoid to prevent joint swelling:

Sugary foods
Foods rich in sodium like soda and canned goods
Artificial fats
Red meat like pork and beef
Refined grains such as white flour and white rice

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On the other hand, the following foods are encouraged for healthy joints:

Fish rich in omega-3 fatty acids
Leafy vegetables
Root vegetables
Fruit berries
Whole-grain foods

GET RID OF UNHEALTHY HABITS

A person's health conditions are largely a product of their habits. Drinking alcohol and smoking can increase the risk of inflammation among other health problems. According to Chang et al. (2014), cigarette smoke can impair your antioxidant systems, increasing the likelihood of developing an inflammatory disease.

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FREQUENTLY ASKED QUESTIONS

Consuming a balanced diet rich in anti-inflammatory foods such as fruits, vegetables, fatty fish, nuts, and seeds can help prevent joint inflammation.

Yes, regular exercise that includes both cardiovascular activities and strength training can help maintain joint health and prevent inflammation.

Yes, maintaining a healthy weight, practicing good posture, avoiding repetitive stress on joints, and quitting smoking can help reduce the risk of joint inflammation.

Some supplements like omega-3 fatty acids, turmeric, and ginger may have anti-inflammatory properties that can help prevent joint inflammation when taken as part of a balanced diet.

Limiting excessive alcohol consumption, avoiding prolonged sitting or standing, and using proper ergonomic techniques during activities can help prevent joint inflammation.