Did you know that every extra kilo of weight puts nearly four kilos of pressure on your knees? No wonder weight management plays such a significant role in preventing arthritis. Even a modest weight loss of 5 to 10% can significantly reduce joint stress and lower the risk of arthritis progression.

Excess body fat can increase inflammation and weaken joint health over time. The good news is that small, consistent lifestyle changes can make a big difference.

• Start with your diet. Focus on whole foods such as vegetables, fruits, lean proteins, and whole grains.
• Reduce your intake of processed and sugary junk food, as well as packaged foods.
• Stay hydrated and replace sugary drinks with natural drinks such as buttermilk and coconut water.
• Regular exercises, such as brisk walking, swimming, or cycling, are gentle on the joints and help burn calories while strengthening muscles.

Weight control also reduces the risks of diabetes and heart disease. Remember, you don’t need dramatic changes overnight—progress comes in small steps. Maintain a healthy weight and prevent arthritis before it limits your quality of life.