5 simple strategies that help prevent arthritis

Arthritis can be painful and debilitating, and it often strikes earlier in life than people expect. Here are some pointers to help prevent the onset of this difficult condition.

If you're overweight, you're much more likely to develop arthritis, particularly in your knees.

• According to a study from Wake Forest University researchers, losing just 0.5 kilograms (1 pound), puts 2 kilograms (4 pounds) less pressure on your knees .
• The researchers also found that even a 10 percent weight loss can significantly improve overall function.
• While losing pounds is important, studies also suggest that reducing your percentage of body fat and increasing your muscle strength provides the biggest bang for the buck when it comes to improving the pain and disability of arthritis, as well as reducing the initial risk. One of the best ways to do that is with strength training.

These are the muscles in your upper thighs. The stronger they are, the more strain they take off of your knees.

• Reducing the strain reduces the risk of injury to chondrocytes, which are the cells in cartilage, such as in your knee caps.
• Good exercises for your quads include squats, knee extensions, and step-ups.

Harvard University researchers wondered if the fact that women are twice as likely to develop osteoarthritis might have something to do with the high-heeled shoes they wear.

• They studied 20 healthy women as they walked in high-heeled shoes and barefoot.
• Researchers found that walking in high heels increases pressure across a major joint in the knee and puts 23 percent more force on the inner part of the knee, both of which could lead to joint damage and osteoarthritis.

You don't have to be wearing 10 centimetre (4-inch) spikes: even shoes with 3.5-centimetre (1.5-inch) heels lead to greater twisting of the knee.

Unless you live in a very northern climate, about 15 to 20 minutes of sun each day should be enough to boost your vitamin D levels.

• Vitamin D is required for healthy bones. Bone strength is important when it comes to arthritis because as cartilage tries to repair itself after injury, it triggers bone remodeling.
• A Boston University study that evaluated vitamin D intake in 62 people with arthritic knees and 126 people with normal knees found that those with low D levels in their diet and blood were three times more likely to have arthritis than those with high levels.
• This finding is particularly important for older people, who are less able to absorb vitamin D from the sun as they age.
• Aim for 400 to 800 international units (IU) of vitamin D a day. In addition to sunlight, other good sources are fatty fish like salmon, mackerel, and sardines, fortified cereals and cereal bars, beef liver, and egg yolks.

Kale is high in vitamin K, which plays an important role in the normal development of cartilage and bone.

• When researchers evaluated the diets of 672 people with an average age of 65, they found that the higher the levels of dietary vitamin K, the lower the likelihood of hand or knee arthritis.
• About half of the study population had low blood levels of the vitamin. That's not surprising given that studies conducted in the United States and United Kingdom have found that people in both countries have low vitamin K levels.
• The best sources of vitamin K are leafy greens like spinach, turnip greens, collards, Swiss chard, and raw parsley. Just 125 grams (1/2 cup) of boiled fresh kale provides 660 percent of the recommended daily value.

Whether it's changing up your footwear or packing more vitamins into your diet, it's important to take steps now to prevent arthritis. Use these tips for a pain-free future.