Unhealthy diets to injuries, 5 ways you are unknowingly inviting arthritis into your life in 20s and 40s

Causes of arthritis in youngsters: High-impact exercises or untreated injuries strain cartilage, accelerating wear and tear. Safe practices, warm-ups, proper technique, protective gear, and medical check-ups before returning to sport — are essential (Image: Pexels)

Arthritis is a condition that causes your joints to become sore, stiff, or swollen, making it harder to move them comfortably. It is no longer just a problem of the elderly. Today, it impacts the lives of people in the age bracket of 20s to 40s. Often subtle at first, the condition can damage the joints, if ignored. This makes early diagnosis and positive lifestyle changes crucial.

Multiple studies suggest that a sedentary lifestyle, fast-food habits, long hours at a desk, and intense sports routines can all contribute to early-onset arthritis. Understanding the risk factors and adopting preventive strategies can preserve joint health and mobility.

Arthritis in young adults is no longer rare. “It arises from a mix of genetics, lifestyle, choices, infections, and also every day habits,” Dr Dhananjay Gupta, Senior Director Orthopedics, Fortis Vasant Kunj, tells Moneycontrol. “The most worrying part is how it slowly develops. By time young patients realise there is a problem in reversible joint damage may have already begun,” he adds.

Also read | Living with arthritis: Here's how diet, exercise, and daily habits can ease the pain

5 causes of arthritis in youngsters

• Ignoring family history: A strong family history, particularly of autoimmune arthritis like rheumatoid arthritis, raises susceptibility. Persistent joint pain, stiffness, or swelling should never be dismissed. Dr Gupta emphasises, “Early medical advice can control inflammation and prevent long-term deformity.”

• Neglecting infections:Viral illnesses like dengue or chikungunya can trigger reactive arthritis, causing pain for weeks or months. Preventive measures against mosquito bites and timely medical care can reduce long-term joint complications.

• Overdoing sports or ignoring injuries: High-impact exercises or untreated injuries strain cartilage, accelerating wear and tear. Safe practices, warm-ups, proper technique, protective gear, and medical check-ups before returning to sport — are essential. “Ignoring minor injuries is a common mistake that leads to chronic joint issues,” notes Dr Gupta.

• Living sedentary or carrying extra weight: Excess weight stresses knees, hips, and ankles, while inactivity weakens supportive muscles. Regular exercise, weight management, and strengthening routines help preserve flexibility and prevent joint degeneration.

• Following an unhealthy diet: Processed foods, refined sugars, and saturated fats fuel inflammation. Diets low in antioxidants, omega-3s, and vital nutrients impede joint repair. “Switching to fresh fruits, vegetables, whole grains, and nuts can dramatically reduce inflammation,” Dr Gupta advises.

FAQs on Symptoms of Arthritis

1. What are common symptoms of arthritis?

Common symptoms include sore, stiff, or swollen joints, making movement difficult. Early diagnosis and lifestyle changes are crucial to prevent joint damage.

2. Can young adults get arthritis?

Yes, arthritis in young adults is increasingly common due to genetics, lifestyle choices, infections, and daily habits. Early intervention can prevent irreversible joint damage.

3. How can a sedentary lifestyle contribute to arthritis?

A sedentary lifestyle weakens supportive muscles and increases stress on joints, leading to degeneration. Regular exercise and weight management can help maintain joint health.

4. What role does diet play in arthritis symptoms?

An unhealthy diet rich in processed foods and sugars can fuel inflammation. Switching to a diet high in fresh fruits, vegetables, and whole grains can reduce inflammation and support joint repair.

5. How do untreated injuries impact arthritis development?

Untreated injuries, especially from sports, can strain cartilage and accelerate joint wear and tear. Proper injury management and medical check-ups are essential to prevent chronic joint issues.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.