Key takeaways

  • While some contributing factors for developing arthritis may be out of your control, certain lifestyle changes may reduce your chances of developing severe symptoms.
  • Incorporating lifestyle modifications like eating omega-3s, managing your weight, and getting regular exercise may help reduce the chance of developing arthritis or delay its symptoms.
  • Protecting your joints, treating infections, getting more ergonomic, and monitoring your blood sugar are additional strategies that can aid in arthritis prevention and management.

Common types of arthritis include osteoarthritis (OA), rheumatoid arthritis (RA), and psoriatic arthritis (PsA). Each type develops differently, but all are painful and can lead to joint changes and a loss of function.

Arthritis isn’t preventable in most cases, as a person may be unable to avoid or manage some of its contributing factors.

Most types of arthritis result from a combination of environmental factors and genetics. Reducing exposure to environmental influences may lessen the chance someone with a genetic predisposition to arthritis develops the condition. However, this isn’t an exact formula, and many other factors may be at play.

By adding or modifying specific behaviors that trigger symptoms, you may decrease your risk of arthritis or delay its onset. However, because it’s still not clear what causes each type of arthritis, it may be difficult to account for all contributing factors.

Arthritis is not preventable. However, you can reduce the chance of developing the condition or delaying symptoms by incorporating some lifestyle modifications. Persistence and consistency are key.

Eat your omega-3s

Omega-3 fatty acids are a type of polyunsaturated fat. They have several benefits, including reducing and managing inflammation.

Research has also shown that omega-3s may have a protective mechanism that reduces joint damage in people with RA.

Salmon and other fish are good sources of natural omega-3s. And wild-caught fish are preferrable over farmed fish.

If you’re vegetarian or vegan, you may try other sources of omega-3s like:

If these options don’t work for you, consider asking a healthcare professional about omega-3 supplements. Keep in mind that these often come from sources like:

Because dosage may make a difference, you could consult a healthcare professional before starting on omega-3 supplements. They’ll assess your condition and symptoms to advise how much and how long you should take these supplements.

Manage your weight

Maintaining the recommended weight for your age and height can help ease arthritis pain and potentially reduce your chances of developing the condition. Research from 2024 indicates that the chance of developing arthritis is higher among people with obesity.

According to the Arthritis Foundation, losing just 1 pound of body weight may relieve 4 pounds of pressure on the knees in people with knee OA. In this sense, losing 10% to 20% of body weight may be more effective than losing 5% of body weight when it comes to relieving pain, improving quality of life, and helping you regain joint function.

Integrate some exercise

Exercise relieves the stress of excess weight on joints and strengthens the muscles around them. This stabilizes joints and may protect them from the wear and tear associated with arthritic conditions.

Different types of exercises may have different effects on your body. Experts recommend you engage in all of these if possible:

Endurance or aerobic exercises

Aerobic exercise includes walking, swimming, and biking. It gets your heart pumping and helps you build endurance.

This type of physical activity improves your overall fitness and can help with weight management to release extra pressure on your joints.

A minimum of 30 minutes of aerobic exercise for at least 5 days a week can significantly affect your body.

Strength exercises

Lifting weights, using elastic resistance bands, or working against your body weight strengthens the muscles that support your joints.

Try to aim for at least two 20-minute sessions a week of strength exercises. Try 8 to 10 repetitions for each weighted exercise or 10 to 15 reps with no weights or lighter weights.

Flexibility exercises

Stretching, yoga, and Pilates are examples of exercises that keep joints moving throughout their entire range of motion. These exercises may prevent stiffness and reduce the risk of injury.

Try to stretch at least 4 to 5 days a week, holding each stretch for 10 to 15 seconds. You could stretch at the end of your workouts or when you wake up in the morning.

Balance exercises

Tai chi, balancing on one leg, or walking heel to toe are exercises that improve your balance and posture. If your leg joints are a little wobbly, these types of exercises can also help prevent falls.

Before starting a new routine, consider talking with a healthcare professional to determine what exercises are best for your fitness level and condition. If you haven’t exercised in the past, it’s important to start slowly and gradually increase the intensity only when you feel ready.

A physical therapist or sports trainer can teach you the proper form for each movement and offer you a long-term maintenance plan. It’s also key to switch up your routine, alternating muscle groups, to avoid putting too much stress on the same joints every day.

Avoid injury

Over time, your joints can start to wear out naturally. When you injure your joints — for example, while playing sports or due to an accident — there may be some damage to the cartilage, which can cause it to wear out more quickly.

To reduce the risk of injury, always warm up before playing sports and use the proper safety equipment. Wear knee, wrist, and elbow pads and comfortable and supportive shoes.

Protect your joints

Bending the knees, climbing, kneeling, heavy lifting, and squatting could lead to joint problems down the road. Lifting can be especially hard on joints.

Standing and being exposed to vibrations are other risk factors for OA.

Using the right techniques when you sit and lift can help protect your joints from every day strains. For example, lift with your knees and hips — not your back — when picking up objects. Carry items close to your body so you don’t put too much strain on your wrists.

Treat infections

Bacteria and viruses don’t only produce symptoms such as coughing and sneezing. Some of these germs can also affect your joints and trigger some types of arthritis.

Infectious arthritis, also called septic arthritis, is a painful form of joint disease caused by bacteria such as Staphylococcus aureus (staph). These bacteria usually enter the bloodstream and travel to the joint or the fluid around the joint. This type of arthritis is treatable with antibiotics.

Respiratory infections, such as colds and the flu, might also trigger symptoms of RA, according to a 2019 study. It’s possible that the infection launches an abnormal immune system response that causes this autoimmune disease to develop.

A strong association also exists between periodontitis (a severe infection of the gums) and RA symptoms. However, researchers haven’t established a causal relationship.

Get more ergonomic

If you spend long hours at your desk, setting up your workspace more ergonomically can prevent strain and pain on already sore joints.

At work, you may want to place your computer monitor about arm’s length from you and about 15 degrees below your sight line to avoid straining your neck. You can use an ergonomic keyboard and mouse to keep your arms and hands in a neutral position.

Try to choose an office chair with good lumbar (lower back) support and a headrest. Sit with your back straight and keep your feet firmly on the floor or on a footrest. Set your armrests so your arms form a 90-degree angle and your wrists are straight.

Monitor your blood sugar

The relationship between arthritis and diabetes seems to go both ways. According to the Centers for Disease Control and Prevention (CDC), about 47% of U.S. adults with diabetes also have arthritis. People with arthritis also have a 61% higher chance of developing diabetes.

Arthritis and diabetes share common risk factors, such as obesity, sedentary habits, and aging. However, a 2019 review of studies also found that people with type 2 diabetes are more likely to develop OA, even if they don’t have overweight. Researchers also found that treating diabetes could protect your joints by slowing the progression of OA.

One reason is that high blood sugar may lead to a constant state of low grade inflammation in the body. It also contributes to the creation of reactive oxygen species (ROS) — substances that trigger the production of inflammatory proteins called cytokines in the joints.

If you develop symptoms like joint pain, stiffness, and swelling, a rheumatologist may help you evaluate the underlying causes. Arthritis’ effect on the joints is usually progressive, meaning timely treatment can reduce the chance of severe symptoms and complications.

A healthcare professional may also suggest tailored treatments and lifestyle interventions that can slow the progress of your type of arthritis. A comprehensive plan can also help preserve your mobility and maintain your quality of life.

What is the main cause of arthritis?

Different forms of arthritis have different causes. Some, like rheumatoid arthritis, have an association with an autoimmune response, while others, like reactive arthritis, may be temporary and result from an infection. Only a healthcare professional can determine the risk factors and potential causes of your condition.

How can you stop arthritis?

It’s not always possible to stop arthritis, but you can slow its progression by maintaining a balanced lifestyle. This includes maintaining a moderate weight, exercising regularly, protecting your joints from injury, and managing your blood sugar.

It’s not always possible to prevent arthritis, but some lifestyle modifications could reduce the chance of severe arthritis symptoms and complications. Each type of arthritis has its own contributing factors, though.

Maintaining a moderate weight, exercising, and quitting smoking (if you smoke) can help reduce your risk for arthritis. Other risk factors, like family history and genetics, may be out of your control.