Having healthy joints is a fundamental part of mobility and activity as we get older.
We may not be able to avoid injuries or conditions like arthritis but we can take some steps to protect our joints throughout our life.
Read this piece to know the practical measures to undertake for joint health
Maintain Healthy Weight
Carrying excess weight puts additional strain on weight-bearing joints such as the knees, hips, ankles, and back.
The Arthritis Foundation highlights that every extra pound of weight results in four pounds of added pressure on these joints. Keeping a healthy weight reduces the stress on your joints and minimizes the risk of joint damage.
Keep Moving
Regular movement helps get rid of stiffness in your joints. It’s important to change your position throughout the day and engage in low-impact exercises like walking, swimming, cycling, and stretching.
These activities help keep your joints mobile and help with weight management. When exercising, start slowly and use the right protective gear where needed.
Stay Strong
Strong muscles and bones give critical support to your joints. Incorporating strength training into your routine can build the muscle necessary for joint stability.
Focus on exercises that strengthen your core to reduce the risk of balance issues and falls that could injure your joints. Weight training is known to maintain bone strength.
Use Correct Posture
Adopting the correct posture reduces unnecessary joint stress and lowers injury risk. Be mindful of your posture while sitting, standing, and – most importantly – when lifting heavy objects to prevent joint damage.
Don’t Forget About Diet
There’s no joint health and weight management without a nutritious diet. Lean proteins build muscle, while calcium and vitamin D-rich foods support bone strength.
Foods high in omega-3 fatty acids, such as fish, and other anti-inflammatory foods like berries, nuts, and green leafy vegetables can reduce joint inflammation.
Before starting any new exercise regime, it’s wise to consult with your primary care provider to discuss any specific considerations.
Walking for Fitness
Walking is a simple but powerful exercise for staying active. To maximize the benefits of walking, maintain a brisk pace that allows you to speak but not sing.
Choose shoes with good arch support, and avoid using hand or ankle weights as they can lead to injuries. If the weather is not good enough for outdoor activities, try walking indoors on a treadmill or in a shopping mall.
Dietary Changes for Joint Health
Add foods that fight inflammation and strengthen connective tissue to your diet.
Seeds, nuts, coldwater fish, fruits, cruciferous vegetables, beans, lentils, olive oil, whole grains, root vegetables, garlic, and even dark chocolate go a long way in reducing inflammation and supporting joint health.
There are also items to remove from your plate.
Avoiding or limiting intake of processed foods, fried foods, and those high in sugar and refined carbohydrates is important, as they can exacerbate inflammation and joint pain.
Improving Synovial Fluid
Synovial fluid reduces friction and cushions joints. Increasing synovial fluid can be achieved through diet, exercise, staying hydrated, and possibly taking supplements like glucosamine, chondroitin, and hyaluronic acid, though not without asking a doctor first.
Adequate hydration is also crucial for joint lubrication, with a general recommendation of at least eight glasses of water daily.
Visit a Doctor
If you’re experiencing severe joint pain or stiffness interfering with your daily activities, it’s time to visit a doctor. They may put you on medications to reduce inflammation and give you corticosteroids or joint injections.
Bottom Line
The proactive steps toward maintaining joint health start with a combination of physical activity, weight management, proper nutrition, and medical guidance when necessary.
Taking up these practices, you can contribute to the longevity and functionality of your joints, doing the best for your quality of life as you age.
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