How to prevent arthritis: 9 tips for Kiwis

What is arthritis?

Arthritis is a medical condition characterised by inflammation of one or more joints, causing pain, stiffness, and reduced range of motion. While some suffer only mild symptoms, others experience severe pain and mobility issues that compromise not only their capacity to do daily tasks but also their overall quality of life.

Arthritis is one of the most prevalent health conditions in New Zealand. The Ministry of Health’s 2024 data show that arthritis affects more than 760,000 Kiwis. Typically impacting those aged 55 or older, those in their 20s-40s can also be diagnosed with this condition.

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Common types of arthritis

While there are over 100 different types of arthritis, New Zealanders are mostly impacted by three main forms:

• Osteoarthritis, or ‘wear and tear’ arthritis, is the most common presentation of this disease. The cartilage that protects and cushions the ends of bones gradually deteriorates, often affecting the knees, hips, and fingers, or any joint in the body. Osteoarthritis is particularly common among older adults.
• Gout develops when high uric acid levels lead to crystal formation in the joints, causing inflammation and pain. It typically affects the big toe but may also affect the knees, elbows, wrists, and fingers. If left untreated, gout attacks can become more frequent and may lead to permanent joint damage and other health issues.
• Rheumatoid arthritis (RA) is a chronic inflammatory autoimmune condition that typically affects multiple joints symmetrically and can lead to severe joint deformity if not properly managed. 

What are the main causes of arthritis?

Age

As we grow older, our joints naturally experience more wear and tear. This is why arthritis, particularly osteoarthritis, is more common in older adults. Cartilage - the cushioning tissue between joints - can thin over time, leading to pain, stiffness, and reduced mobility.

Previous joint injuries

If you’ve had a joint injury in the past, you may be more likely to develop arthritis in that joint later in life. Even if the injury healed well at the time, it can leave the joint more vulnerable to long-term damage. This is especially true for severe injuries.

Excess weight

Being overweight strains weight-bearing joints, such as the knees, hips, and lower back. This added pressure can wear down cartilage and speed up joint damage. Fat tissue can also produce inflammatory chemicals that may increase your risk of developing arthritis.

Genetics and family history 

Some types of arthritis run in families. If your parents or siblings have had arthritis, especially autoimmune forms, like rheumatoid arthritis, you might be more likely to develop it yourself. 

Repetitive movements and physically demanding occupations 

Jobs and daily activities that involve repetitive joint movements or heavy lifting can gradually damage joints. People working in trades like farming or construction often place repeated stress on particular joints, leading to wear and tear, inflammation, or even joint deformities.

Autoimmune conditions

Autoimmune forms of arthritis occur when the immune system mistakenly attacks the body. Autoimmune conditions, like rheumatoid arthritis and ankylosing spondylitis, directly cause joint inflammation, pain, and stiffness. Lupus, while not a type of arthritis itself, is an autoimmune condition with arthritis as one of its symptoms.

Smoking

Smoking can trigger inflammation and is a major risk factor for developing rheumatoid arthritis. It can also worsen RA symptoms in those already with the disease and interfere with the effectiveness of treatments.

Can you avoid getting arthritis? 

You cannot completely eliminate the risk of arthritis, particularly when factors like genetics and age come into play. The good news is that making lifestyle changes and adopting joint-friendly habits may reduce your chances of experiencing severe arthritis later in life. 

How to prevent arthritis naturally

Looking to protect your joints naturally? Here are nine evidence-based tips that can help reduce your risk of developing arthritis.

Maintain a healthy weight 

Keeping your weight within a healthy range is one of the best things you can do to protect your joints. Losing excess weight eases pressure on weight-bearing joints, helping reduce wear and tear and your risk of developing arthritis.

Exercise regularly 

Staying active will strengthen the muscles surrounding your joints and reduce your risk of arthritis. Different types of exercise offer different benefits, and together they support strength, flexibility, and overall joint health. 

Low-impact aerobic exercises improve heart health, boost circulation, and help control weight, all without putting excess pressure on your joints. Some examples include swimming, cycling, walking, and elliptical training. 

Strength training helps you build muscle mass, reduce body fat, and shed excess weight. Try simple exercises like push-ups, squats, and lunges. You can also use dumbbells and resistance bands to strengthen your arms and legs.

Flexibility and balance exercises help maintain joint mobility, improve posture, and reduce injury risk. Examples include regular stretching, yoga, and tai chi. 

Every day movement: Aside from the examples above, you can also incorporate exercise into your daily routine. Here are some examples: 

• Take regular walking breaks if your work requires you to sit for long periods
• Use the stairs instead of the lift
• When doing errands or going to work, park your car far from the entrance
• Do light stretching or a few squats while watching TV.

Stop smoking 

Studies indicate that smoking causes inflammation, slows healing, and can increase your risk of developing various types of arthritis. By quitting smoking, you can lower the risk or delay the onset of developing arthritis and comorbidities. 

Stay hydrated 

Water is a key component of the synovial fluid that cushions and lubricates your joints to reduce friction and absorb shock. Without enough fluid, joints can become stiff and sore, and more prone to damage.

Most people are advised to drink around eight glasses (or two litres) of water daily, but your needs may be higher if you're active, in a warm climate, or sweat more than usual. You can also stay hydrated by eating water-rich foods, like cucumber, watermelon, lettuce, and citrus fruit. 

Additionally, maintaining a healthy electrolyte balance through foods like bananas, leafy greens, dairy products, yoghurt, and legumes helps maintain fluid balance and supports muscle and nerve function.

Prevent injuries 

Injuries can worsen joint wear and tear and, in severe cases, can lead to chronic post-traumatic arthritis.

Use proper gear when active

• Always wear protective gear during sports, exercise, or recreational activities (e.g., knee pads, joint supports, braces, or wrist guards)
• Choose supportive, activity-appropriate footwear to absorb shock and reduce joint strain.

Practise safe movement

• Use proper lifting techniques. Keep the load as close to you as possible. Bend your knees, keep your back straight
• Avoid twisting or jerking movements, especially when carrying weight
• Warm up before physical activity and cool down afterwards
• If you sit for long periods, do some physical movement, like stretching or jumping jacks, every 30-60 minutes or go for a walk during your lunch break.

Make your home safer

• Place non-slip mats in the bathroom and kitchen
• Keep walkways clear of cords, rugs, and clutter to avoid trips and falls
• Install handrails or grab bars if needed for stability.

Reduce repetitive movements

Repeating the same motions over and over can gradually wear down the cartilage that cushions your bones, increasing your risk of developing arthritis. 

Ways to reduce repetitive stress

• When doing tasks or activities requiring repetitive movements, such as typing, hammering, using handheld power tools, hairdressing, or assembly line work, take regular breaks. Stretch or switch to activities that involve other parts of the body
• Switch hands or positions: Alternate which hand or limb you use to share the load.

Practise good posture 

Your posture plays a key role in protecting your joints from unnecessary stress. Poor posture shifts weight and pressure unevenly across your joints. This can cause excess strain on your spine, knees, shoulders, and other parts of the body. Over time, this imbalance can accelerate joint wear and lead to arthritis.

What good posture looks like

• When sitting: Sit up straight. Keep both feet flat on the floor, knees at a 90-degree angle, and your back against the chair with your shoulders relaxed
• When standing: Balance your weight equally on both feet, keep your shoulders back and your ears aligned with your shoulders, and engage your core for support
• When walking: Stand tall, keep your head up, eyes forward, and shoulders relaxed to prevent strain on your neck and back.

Tips to support good posture

• Use ergonomic chairs with proper lumbar support
• Take breaks every 30-60 minutes to stretch and reset your alignment
• Increase core strength through yoga, Pilates, and other exercises targeting the abdominal and back muscles. 

Use ergonomic equipment 

Using ergonomic tools and furniture can support your body’s natural posture, helping reduce repetitive and unnecessary stress that can wear down your joints.

Set up your workspace the right way

• Choose an ergonomic chair: Look for one with adjustable height, headrest, armrests, and good lumbar (lower back) support. Your feet should rest flat on the floor or on a footrest to keep your knees at a 90-degree angle
• Screen at eye level: Your monitor should be at arm’s length directly in front of you and around 15 degrees or slightly below your sight line. This prevents neck strain and encourages upright posture
• Use a neutral wrist keyboard and mouse: Ergonomic keyboards and vertical or curved mice help keep your wrists and hands in a neutral, relaxed position.

Small adjustments that make a big difference

• Position items within easy reach: Frequently used objects, like your phone, pens, or notepad, should be within arm’s reach to avoid excessive stretching or twisting
• Adjust lighting: Poor lighting can cause you to lean forward or hunch over, so ensure your workspace is well-lit to support good posture.

Adopt a non-inflammatory diet 

Choose nutrient-rich foods that can reduce inflammation and help you maintain a healthy weight. These include: 

• Foods rich in omega-3s: Salmon, mackerel, sardines, herrings, and other fatty fish, as well as nuts and seeds (walnuts, chia seeds, flax seeds)

• Fruits and vegetables: Foods rich in vitamin C, like berries and oranges, support collagen production
• Whole grains: Brown rice, oats, and quinoa help lower C-reactive protein (CRP), an inflammatory marker linked to arthritis
• Limit inflammatory foods: Processed foods, sugary drinks and snacks, refined carbohydrates, and saturated fats.

Arthritis and insurance

If you have an insurance plan and need arthritis treatment or other types of support, check whether these are covered under your policy. 

Health insurance

Top health insurance policies in New Zealand can cover surgical treatments for severe arthritis, including joint replacement surgery. While these surgeries can be covered in the public health system, long wait times and instances of patients not even making it to the waiting list are forcing sufferers to explore private options.

Total knee or hip joint replacement surgeries in private hospitals can cost anywhere from $22,000 to $40,000. Medical insurance policies can significantly reduce out-of-pocket expenses for costly surgical procedures that could alleviate debilitating pain, allow patients to resume their work and hobbies, and enjoy a better quality of life. 

Trauma and critical illness cover

Several New Zealand insurers offer trauma or critical illness cover that pays full or partial lump sum benefits when diagnosed with severe rheumatoid arthritis that meets their specified criteria.

Total and permanent disability insurance

In cases where severe rheumatoid arthritis leads to permanent disability, preventing you from working again, some total and permanent disability (TPD) insurance plans may be able to provide a lump sum payment. This financial support can help replace lost income and cover medical expenses, home modifications, rehabilitation equipment and services, and long-term care needs.

Insurance policies and cover details vary between providers. Speaking with a trusted insurance broker, like Policywise, will help you understand which policies best suit your specific needs and circumstances.

RECOMMENDED READINGS

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Cost of private surgery in New Zealand

Long waiting lists in NZ's public health system: Causes and impacts on patients

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