The term arthritis is used to describe joint inflammation. The main symptoms of this condition are pain and stiffness, which may worsen with age. Of the nine different types of arthritis, two occur most frequently: osteoarthritis and rheumatoid arthritis. These conditions can impact every part of one’s life. A healthy lifestyle can help manage the symptoms of arthritis better. Here are ten everyday habits that may worsen arthritis; here’s how to avoid them:

• Being sedentary: Being sedentary for extended periods can increase the pressure on the knees, causing pain and stiffness. It can also cause muscle tightness in the hips and legs and weaken the core-stabilizing muscles. These factors may worsen arthritis.To strengthen the joints, engage in 30 minutes of joint-friendly activities such as walking, water aerobics, or swimming five times a week. Instead of sitting for long hours, try to get up and walk around every 30 minutes, or try some light stretching.
• Over-exercising: While exercise is effective for managing arthritis, engaging in too much high-impact exercise can cause joint wear and worsen symptoms of arthritis. Find a healthy balance of aerobic exercise and strength training in moderate amounts to manage arthritis.
• Carrying heavy loads: Lifting heavy weights can also weaken the joints. This is because it creates an imbalance throughout the body, which adds pressure to the joints. This causes cartilage to deteriorate, worsening the symptoms of arthritis. When possible, avoid lifting heavy loads. If lifting is unavoidable, follow a few tips. Use the palms of both hands or the arms to lift the weight. This helps distribute the item’s weight more evenly and does not strain one joint. Hold the item close to the body, as it relieves some of the stress on the joint.
• Eating inflammatory foods: Several inflammatory foods are known to worsen joint pain. Some of these include red meat, sugar, soda, dairy, and processed foods. Avoid them. Instead, choose healthier food options such as flaxseed, salmon, mackerel, almonds, pistachios, walnuts, olive oil, and berries.
• Ignoring joint pain: According to the National Psoriasis Foundation, ignoring symptoms of joint pain (especially when caused by psoriatic arthritis) can cause irreversible joint damage. It may also increase the risk of other health complications in the future.One must visit a healthcare professional when they begin to experience symptoms. Doctors can help create a personalized treatment plan to help manage the condition and reduce the weakening of the joints and muscles.
• Taking too much stress: Stress is a common arthritis trigger and can cause symptom flares. When the body experiences high stress levels, it releases adrenaline and cortisol hormones. These can cause the muscles to tense. High stress levels may also exacerbate inflammation in the body. Practicing stress management techniques such as yoga, meditation, and tai chi can help manage arthritis better.
• Failing to get enough rest: Inflammation may make it difficult to fall asleep. This lack of sleep may contribute to increased arthritis symptoms in the body. To avoid this, aim to get at least seven to eight hours of sleep per night. Invest in a mattress that supports the hips and shoulders to keep them properly aligned. A good pillow that supports the neck can also help improve comfort levels while sleeping.
• Wearing restrictive clothing: Clothes and shoes that are too restrictive can limit blood flow in certain body parts, giving rise to pain and inflammation. It can also trigger new disease activity, known as the Koebner Phenomenon. Avoid clothes that constrict circulation. Instead, opt for items that are easy to take on and off.
• Ignoring therapy: Following the doctor’s prescriptions may feel overwhelming, but ignoring them may worsen symptoms. Clarify all queries regarding suggested treatment options with the doctor. A better understanding of these therapies may increase the likelihood of following through. Speaking to the doctor about alternative therapy options may also help.
• Engaging in repetitive activities: Engaging in repetitive activities such as texting, typing, or even dicing food causes inflammation of the joints and tendon sheaths, causing pain and stiffness. To avoid this, take a break every two to three minutes and engage in light stretching. If a conversation is likely to take over five minutes, make a call using a headset or the text-to-speech feature.

Avoiding these common mistakes can help reduce inflammation, pain, and stiffness in the joints and make room for a wider range of motion for those living with arthritis.