“Arthritis has reached epidemic levels in America and limits everyday activities, such as walking and dressing, for more than seven million people. The Arthritis Foundation has identified 11 simple steps to improve the health and quality of life for those at risk or suffering from this disease,” said Arthritis Foundation President and CEO, John H. Klippel, M.D.

In conjunction with National Arthritis Month this May, the Arthritis Foundation is urging Americans to take action to limit the impact of arthritis on their lives by following 11 simple steps.

1. Don’t ignore joint pain. Studies show joint damage occurs early in some forms of arthritis, often within the first two years. Health Tip: If you have joint pain that lasts for more than two weeks, see your doctor.

 

2. Get a specific diagnosis. With more than 100 forms of arthritis, each requiring a different treatment, getting a specific diagnosis from your doctor is important. Health Tip: Work with your doctor on a comprehensive treatment plan.

 

3. Shed excess weight. The more you weigh, the more stress you put on your joints, especially your knees, hips, back and feet. Health Tip: If overweight, lose as little as 11 pounds to reduce joint pain and help prevent some forms of arthritis by 50 percent.

 

4. Get active. Regular exercise protects joints by strengthening the muscles around them, lessens pain, increases range of movement and reduces fatigue. Health Tip: Spend 30 minutes per day on most days of the week doing a physical activity you enjoy.

 

5. Maintain a healthy diet. For optimal health, it’s important to eat a balanced, healthy diet. Recent research points to the importance of vitamin C and other antioxidants in reducing the risk of osteoarthritis. Health Tip: If you are looking for a snack, reach for an orange or a tall glass of orange juice for disease fighting antioxidants.

 

6. Think big. To protect your joints, always use the largest and strongest joint possible to complete the task. The larger the surface you have to spread the weight over, the better. Health Tip: Carry large items close to your body, using your arms instead of your hands to reduce the risk of injuries.

 

7. Play smart. Protect yourself from joint injury during physical activities by warming up properly and varying use of muscle groups. Health Tip: Wear joint braces or guards to alleviate joint stress and reduce the risk of injury. Consider low-impact activities like biking or swimming that offer calorie-burning benefits without adding stress to the joints.

 

8. Modify job tasks. Repetitive motion has been shown to increase the risk of developing arthritis. Health Tip: Schedule your day so that you can alternate job tasks and avoid using the same joints repeatedly. Take frequent breaks to stand and stretch stiff joints and sore muscles.

 

9. Relax. Be good to yourself. Stress is a common trigger of joint pain and fatigue. Health Tip: Treat yourself to a massage or a warm bath. Both have been proven to relieve muscle tension and ease joint pain. Remember that better emotional health often equals better physical health.

 

10. Quit smoking. Smoking can reduce bone mass, leading to osteoporosis and a greater risk of fractures. It can also increase your risk of complications from several forms of arthritis and prolong recovery from surgeries. Health Tip: Get the help you need to kick the habit.

 

11. Take Control. Making even the smallest changes can result in big payoffs in preventing or controlling arthritis. Health Tip: For more strategies to improve health and limit the impact of arthritis, order the free leaflet, Simple Strategies for Change.