4 ways to help prevent and ease arthritis

Chances are you know someone with arthritis, or you have it yourself. You’re far from alone. It’s very common in middle-aged and older adults, and experts say certain lifestyle factors—including too much weight and too little activity—have a lot to do with it.

In a 2023 update of arthritis statistics, the Centers for Disease Control and Prevention (CDC) reported that about 53.2 million adults in the United States have been diagnosed with some form of arthritis. The report included other conditions that typically involve joint pain, such as rheumatoid arthritis, gout, lupus, and fibromyalgia.

Two main contributors are obesity and aging. Both are leading risk factors for osteoarthritis, the most common type of arthritis, which involves the wear and tear of joints. Many people with the condition report it makes everyday activities—like climbing stairs, getting dressed, and doing housework—more difficult.

How to lower your risk of developing osteoarthritis

Some risk factors for arthritis can’t be controlled, such as aging and genetics. But there are a few things you can do to help prevent or live better with osteoarthritis:

Keep moving. Physical activity can help keep your joints limber and ease pain. The CDC recommends that people with arthritis get at least two and a half hours of low-impact exercise per week. Try going for a walk or taking a swim, both of which are easy on your joints. Try not to overdo it if you already have arthritis; speak with a healthcare provider about routines that are right for you.

Manage your weight. Consider this: Every pound of extra weight adds four pounds of stress to your knees. Over time, that can take a toll. If people with obesity have osteoarthritis in one knee, they are up to five times likelier to develop it in the other knee than are people at a healthier weight. They are also about twice as likely to develop osteoarthritis in the hands. Dropping extra pounds can go a long way towards easing pain.

Eat to ease inflammation. Foods with anti-inflammatory properties include oily fish (especially salmon), nuts and seeds (think walnuts, pine nuts, and almonds), and olive oil. Because they can help lessen inflammation, they may work to ease your joint pain and improve your overall health, too.

Reduce your stress level. Feeling consistently tense and worried can make your osteoarthritis pain worse. This is partly because the muscle tension that often accompanies the stress response can heighten arthritis symptoms. Stress also increases inflammation in the body, which may also exacerbate joint pain. In addition to getting regular exercise—which is a stressbuster in itself—try to make time each day to relax with deep breathing exercises, yoga, or meditation.