The document outlines seven ways to prevent arthritis, including regular exercise, staying hydrated, increasing calcium and vitamin intake, maintaining a healthy weight, quitting smoking, and properly treating injuries. It emphasizes the importance of both cardiovascular and strength exercises, alongside a balanced diet, for joint health. These strategies are aimed at reducing the risk of osteoarthritis and improving joint function.

1. 7 ways to prevent Arthritis

2. 1. Get regular activity
 Not only is exercise good for your heart and cardiovascular
system, it's also good for your bones, muscles and joints.
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3. 2. Drink plenty of water
 Cartilage in your joints
works as shock absorbers
and osteoarthritis leads
to the deterioration of
that cartilage.
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4. 3. Increase your calcium and
vitamin intake
 Make sure you have a diet
rich in dairy products like
milk, cheese and yogurt. If
you are lactose intolerant,
supplement your diet with
non-dairy foods that are
rich in calcium, like
broccoli, salmon, spinach,
black beans, peanuts,
almonds, tofu, sardines
and sesame seeds.
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5. 4. Maintain your weight
 Increased weight on the
load-bearing joints like knees,
ankles and hips makes you
highly susceptible to
osteoarthritis. Luckily, losing
weight cuts the risk of
arthritis.
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6. 5 Exercise regularly with both
cardiovascular and light weightlifting
exercises  Not only can exercise reduce
your weight, but it keeps
your muscles strong and your
joints flexible. A sedentary
lifestyle leaves you far more
susceptible to arthritis as you
age.
 Try to exercise at least 20
minutes for three days a
week if exercise is vigorous,
or 30 minutes of moderate
exercise for five days a week.
Anything else is considered
insufficient against
protecting against early
onset arthritis.
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7. 6. Quit smoking, as it weakens
bone health and structure
 Arthritis patients who quit
smoking see an
improvement in how many
joints that hurt, as well as
the level of pain they
experience.
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8. 7. Treat injuries adequately
 Repetitive injuries, such as
ankle sprains can lead to
arthritis in the nearby joints
in later years. Make sure
you give the joint time to
heal properly and train with
a physical therapist after
serious injuries.
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