You can’t always prevent arthritis. Some causes—such as increasing age, family history, and gender (arthritis is more common in women) are out of your control. Yet there are a few health habits you can change to reduce your risk of developing painful joints as you get older. Many of these steps—like exercising and eating a healthy diet— prevent other diseases too.

  • Eat Fish
    Certain fish are rich in omega-3 fatty acids, a healthy polyunsaturated fat. Omega-3s have a number of health benefits—and may reduce inflammation in the body. A study in Annals of the Rheumatic Diseases found that women who eat fish regularly may be at lower risk for rheumatoid arthritis. The USDA recommends eating fish high in omega-3s—like salmon, trout, mackerel, and sardines—twice a week.
  • Control Your Weight
    Your knees have to support your body weight. Being overweight or obese can take a real toll on them. If you’re just 10 pounds overweight, the force on your knee as you take each step increases by 30 to 60 pounds, according to Johns Hopkins. Overweight women are almost four times as likely to get knee osteoarthritis as women of a healthy weight are. Diet and exercise can bring your weight into a healthier range.