Preventing arthritis is not always possible, but you can lower your risk. Some risk factors for arthritis, such as diet, weight, sleep, stress, and smoking, are modifiable. By making lifestyle changes, you may prevent certain types of arthritis and protect your joints.

Certain causes of arthritis, such as genetics, cannot be changed. However, you can still reduce your risk or slow disease progression through lifestyle modifications and regular medical checkups.

Avoid Smoking

Why it matters:
Smoking puts stress on your body and increases joint inflammation. It is a significant risk factor for rheumatoid arthritis. By avoiding smoking, you may lower your risk of joint pain and certain types of arthritis.

Eat A Balanced Diet

Why it matters:
A diet rich in fruits, vegetables, and whole grains may help regulate your immune system and reduce joint erosion.

Best choice:
The Mediterranean diet, which emphasizes plant-based foods and limits processed items, has shown benefits in preventing rheumatoid arthritis and improving outcomes in osteoarthritis.

Get Plenty Of Sleep

Why it matters:
Consistent, restorative sleep protects the brain from stress and supports hormone balance that regulates immune function. Sleep deprivation can increase inflammation, raising your risk for arthritis.

Lower Stress

Why it matters:
Mental stress can weaken the immune system, making you more vulnerable to infections that may trigger arthritis. Stress can also lead to inflammatory responses linked to rheumatoid arthritis, psoriatic arthritis, and ankylosing spondylitis. The longer stress continues, the greater its effect on inflammation.

Manage Your Weight

Why it matters:
Maintaining a healthy weight reduces stress on your joints and lowers your risk of infections. Excess weight can cause trauma to the joints and accelerate arthritis progression.

What helps:
Regular aerobic exercise, physical therapy, and gradual weight loss can help reduce arthritis risk and slow disease progression.

Take Medications Or Supplements

Why it matters:
Early treatment can sometimes prevent symptoms from leading to severe joint damage. Starting treatment within the first six months is often recommended.

Options:
Doctors may prescribe disease-modifying antirheumatic drugs (DMARDs) to control arthritis and promote remission. Certain supplements, such as fish oil, may reduce widespread inflammation. Research also suggests probiotics and prebiotics may support prevention in some cases.

Who Is Most At Risk For Arthritis?

Risk factors that increase your likelihood of developing arthritis include:

• Age: Risk increases with age, peaking in the 60s.

• Pregnancy complications: Events such as miscarriage or high-risk pregnancies may trigger immune responses linked to rheumatoid arthritis.

• Economic status: Limited access to healthcare can increase risk.

• Ethnicity: Native Americans have the highest rates of rheumatoid arthritis; people of European ancestry also face higher risk. Asian ancestry is associated with lower rates.

• Health conditions: A history of lung disease raises risk for rheumatoid arthritis.

• Infections: Conditions like Lyme disease and gonorrhea can trigger certain types of arthritis.

• Occupation: Jobs with heavy physical strain, such as construction, may increase joint stress.

• Sex: Women are more at risk for rheumatoid arthritis, while gout is more common in men.

• Smoking history: Long-term and frequent smoking raises risk significantly.

Is Arthritis Hereditary?

Arthritis can run in families, but lifestyle and environmental factors often determine whether genetic risks are expressed.

Examples:

• Ankylosing spondylitis: Strongly linked to the HLA-B27 gene, though not all carriers develop the disease.

• Osteoarthritis: Associated with over 100 genetic variations that contribute to risk.

• Rheumatoid arthritis: Genes account for 30–60% of cases. Having a family member with RA increases your risk.

When To See A Healthcare Provider

You should consider seeing a healthcare provider if you experience pain, swelling, or stiffness in one or more joints, especially if:

• Symptoms last more than three days

• Symptoms occur several times a month

• Pain limits your ability to move or perform daily tasks

Early diagnosis and treatment can help prevent worsening symptoms and severe joint damage.

A Quick Review

Arthritis is joint inflammation caused by genetic and environmental factors. While it is not completely preventable, you can lower your risk or slow its progression with lifestyle adjustments. Avoid smoking, eat a balanced diet, get enough sleep, manage your weight, and reduce stress to protect your joints and improve long-term health.