Joint health

Take steps to prevent and reduce inflammation

The Centers for Disease Control and Prevention (CDC) states that about 1 in 4 U.S. adults has arthritis, with chronic pain from the condition affecting millions of Americans.

Among the arthritis risk factors you cannot control are age, gender and genetics. But there are risks you can control. Here are some tips and guidance from the CDC, the National Institute for Occupational Safety and Health (NIOSH) and the National Institutes of Health.

Weight. People who are overweight or obese are more prone to osteoarthritis of weight-bearing joints like the hips, knees and feet. Maintain a healthy weight by eating healthfully and remaining as physically active as possible (see “Weight control”).

Infection. See your health care provider right away if you experience joint swelling, warmth or redness, as it might be the sign of an infection.

Joint injuries. Ask about special exercises to protect your joints from injury or overuse due to knee bending and repetitive stress, which can damage a joint and increase the risk of osteoarthritis.

Occupation. Avoid sudden or sustained exposure to force, vibration, repetitive motion and awkward posture.

Smoking. Smoking tobacco increases the risk for and can worsen rheumatoid arthritis. It can also make it harder to stay active and may cause other health problems.

Current therapies. Therapies might include over-the-counter products like acetaminophen and other nonsteroidal anti-inflammatory drugs (NSAIDs). Check with your health provider before trying any new therapy. Prescription medicines may be required. Other methods may include tai chi, yoga, heating pads, cold or ice packs, hydrotherapy, stretching, foam rolling, massage, acupuncture and cognitive and behavioral therapy.

Take these steps on your path toward healthy joints for a lifetime.

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Weight control

Losing weight can help with joint pain and arthritis. Healthy changes include:

• Proteins such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts and seeds
• Fruits, vegetables, whole grains and fat-free or low-fat dairy products
• Foods low in sugars, sodium, saturated fats, trans fats and cholesterol
• Joint-friendly physical activity—ask what strength-building and low-impact aerobics exercises are best for you.

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Costco Connection: Healthy foods, over-the-counter supplements, anti-inflammatory drugs, prescription medication, hot and cold packs and more are available in most Costco warehouses and at Costco.com.

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