I'm a 28 year old guy, no signs of arthritis yet. But both my parents have quite debilitating and different forms of arthritis.
My dad (54 years old) thought he tore something in his knee getting out of his car on some ice recently. It wasn't healing. MRI revealed that he just has terrible arthritis. He's about 200lbs and 6 feet tall and fairly active still. But for years his knees have made it hard for him to hike or mountain bike. He still goes, but complains constantly. He can not do a squat, can't sit cross-leg, and has trouble getting down onto the ground or back up (for like 10 years straight).
My mom used to cut hair, now she has really bad arthritis in her fingers, and some in her back. She's far more mobile than my dad. Also a healthy weight. I'm a software engineer so my fingers are quite important to me.
Neither of them smoke or drink alcohol - at all.
I'm super active. I ran track in college. I mountain bike, freedive, backpack, pretty much anything outdoors. Exercise fairly regularly (2 times a week). My hope is that staying healthy and active is enough. But seeing them struggle to keep up has me worried. They haven't aged much, but it's like they feel pain moving.
My maternal grandpa was backpacking and biking into his early 70s pain-free. I'd see that as an absolute win compared to my parents. The research I did this morning had some basic suggestions, but also a lot of "we don't really know."
I've had a few sports injuries, but nothing that has bothered me after it healed. Some were serious enough to required physical therapy. Mostly ankle and wrist sprains, plus regular stress fractures in my feet from indoor track.
Correct me if I'm wrong: but right now one of the things I want to incorporate more of is mobility work. I like yoga so that's probably what I'll try to add more of. Once a week was what I was planning on. I do a lot of active things that I don't consider exercise, like biking to work, walking the dog, etc.
Also, I don't run a ton anymore, but it's never bothered me and I love going on a run every now and again. The research here seems to be super conflicting. My interpretation is that you can run unless you have arthritis and it bothers you. But running doesn't seem to cause arthritis or knee pain (even though a lot of personal anecdotal stories blame running on knee issues). In general, the lower impact the activity though, the better it is for people with arthritis.
So if anyone has resources to link to, or long-term lifestyle suggestions, I'm all ears. My ultimate goal would be to just feel as healthy as I do right now, for as long as possible.
And so; what lifestyle practices combat/prevent arthritis?
The classic factors such as body mass, and repetitive movements of course, but there is interesting research indicating overall body inflammation and hyperinsulinemia could be a factor in chronic osteoarthritis
TLDR - Stay insulin sensitive, get sleep, avoid chronic stress and inflammation.
excerpt from Ketogenic
Thanks!! Just did a bunch of insulin research and added key takeaways to my notes. I'm pretty great at getting good sleep, and work has finally started to slow down making my life feel far less stressful
The easy thing to monitor for your healthy insulin sensitivity is your TG/HDL ratio. https://hackertalks.com/post/5922188 You want it to be less then 1.
You get these figures on any standard lipid test, so you should have annual numbers already. If you keep this less then 1, then your going to stay low insulin, sensitive, and avoid AGEs.
When you finish your notes, I'd love to read them, I want to avoid arthritis too!