Some of the risk factors for arthritis – genetics, age, sex, past injuries – are out of your control. But you can make several lifestyle changes that may help keep your joints healthy and slow down arthritis progression.
Lose weight or maintain a healthy weight
Being just 10 pounds overweight puts an extra 15 to 50 pounds of pressure on your knees. That increases the risk of developing osteoarthritis or making the disease worse if you already have it.
The good news is that weight loss may reduce joint pain, inflammation, and disability and improve physical function in people who already have the disease.
A study published in Arthritis & Rheumatology found that for every pound of weight a person loses, there's four times less stress on the knee.
Get Exercise
Exercise is one of the best ways to help keep your joints healthy and potentially prevent arthritis from getting worse. That includes activities such as walking, swimming, lifting weights and doing yoga or tai chi, all of which can help reduce joint pain and improve joint function.
While there is no evidence that physical activity can prevent arthritis, physical activity can certainly help improve or maintain muscle strength, flexibility, balance, agility and joint stability.
Those factors can help minimize the risk of falls or other causes of joint injury that can lead to osteoarthritis.
Aim for better posture
Practicing good posture can help keep your joints healthy. That's largely because bad posture puts unnecessary strain on your joints and can lead to pain and inflammation.
The correct posture while standing is with your back straight and your feet shoulder-width apart. Your shoulders should be back, hands at your side, knees slightly bent, with your weight primarily on the balls of your feet.
When you're sitting, your feet should be flat on the floor, with your ankles in front of your knees. Relax your shoulders and keep your elbows close to your body.
Make sure your back is fully supported. If you're looking at a computer, the top of your monitor should be at or just below eye level.
Eat healthy foods
Some studies have shown a healthy diet can help improve joint function and decrease joint pain. That includes eating plenty of fruits, vegetables, legumes and whole grains.
Your body is already in a state of inflammation when you have arthritis; consuming soda, fried foods, red meat and refined carbs (white flour and pasta) can trigger more inflammation and make pain worse.
Foods that have been shown to lower inflammation, on the other hand, include olive oil, leafy greens, nuts, salmon, tuna, strawberries and oranges.
Quit smoking
Smoking is harmful to your joints and is a top risk factor for arthritis. That's especially true of rheumatoid arthritis, which has a genetic component but also has environmental triggers, including being a smoker or being exposed to other toxins.
One common misconception is that if someone develops arthritis, they think that the only option is to cope with it until they need surgery. There are many different treatment options.
Each person's experience or rate of progression of arthritis is different. But everyone can benefit from managing arthritis daily from the moment they start feeling joint pain. Do not let painful joints worsen without getting checked by your health care provider.
Resources for TRS-Care Standard
Wellness Coaching
Wellness coaches are credentialed health experts, including dietitians, nurses, personal trainers, and other specialists. Get started with wellness coaching:
- Log in to Blue Access for MembersSM and click on the Wellness tab.
- Log in to Well onTarget® using your Blue Access for Members username and password.
- Download Well onTarget's AlwaysOn® wellness app.
Health Advisors
Health Advisors provide extra support for a chronic condition or health issue. They're available to you at no added cost. They'll call to make sure you're healing well—they know your treatment plan and understand your coverage. To connect with them:
- Call 1-866-355-5999 and choose option 2 between 7 a.m. and 6 p.m. Monday through Friday to speak to a Health Advisor. All clinicians have dedicated, secure voicemail.
- Send them secure messages in your Blue Access for Members account.
Resources for TRS-Care Medicare
Annual Wellness Visits
Your plan covers one physical exam and one wellness visit per calendar year. You can ask your provider to combine the visits into one convenient annual care appointment. You and your provider can work as a team to create a preventive care plan for the year.
24/7 Nurse Support
Helps make your health decisions simple and convenient while providing:
- Quick answers to your health questions anytime, anywhere
- Access to registered nurses with clinical experience
- Information to guide your health care decisions
Call 1-877-365-7949, TTY 711 any time for health information and support – at no added cost to you.