Two bones join to form joints, which provide the body flexibility and ease of movement. Because of its important purpose, a joint’s health has to be maintained in order for it to continue operating as it should.
The majority of everyday motions, such as bending the knees and elbows, gazing, walking, waving, and writing, include joints. The joints’ cartilage and synovial fluid act as a cushion between the bones to prevent them from rubbing against one another.
As you age, these pads wear down, causing friction between the bones. This is what damages your joints and triggers arthritis .
Various Ways to Maintain Joint Health
Maintaining joint health is important for everyone, especially arthritis sufferers. That way, pressure, burden, or pain on the joints can be reduced.
1. Maintain an ideal body weight
Being overweight increases the strain on the back, hip, and knee joints. An individual’s risk of developing joint diseases increases with weight gain. Therefore, joint health may result from weight loss and maintaining an ideal body weight.
2. Avoid sitting for too long
Sitting too much due to watching television, working, or driving, can elevate the risk of acquiring joint disorders. This is due to the fact that the more you move around, the more flexible your joints are and lower the risk of acquiring joint disorders.
If your job requires sitting for long hours, stretch at least every 30 minutes.
3. Pay attention to your posture
Unbalanced posture, including sitting or standing in the wrong position, can put greater strain on the joints. Avoiding harm, make it a point to remain straight while standing or sitting.
While sitting, ensure that your shoulders and back are straight, both feet are flat on the floor, and switch positions every 30 minutes. Avoid too long sitting with a pillow too high or in a slanted position.
4. Pay attention to your sleeping position
Incorrect sleeping positions sometimes put pressure on joints at certain points, such as the arms, spine, and legs. As a result, the joints become tense and painful.
You need to take care and maintain the right sleeping position to prevent this. This sleeping position can prevent joint problems and maintain the body’s natural shape.
5. Consume nutritious food
Supporting joint health is also achievable through the intake of foods high in calcium , protein, selenium, vitamin D, antioxidants, omega-3 fatty acids, and even collagen.
Fruits and vegetables, fish, olive oil, whole grains, milk and dairy products, nuts, or green tea are good for supporting joint health.
6. Don’t smoke.
Stopping smoking can be one means to assure joint wellness. As studies show, smoking can adversely affect bone and joint well-being.
Smoking can raise the risk of osteoporosis and make bones prone to fractures as a result of lowered bone density. To top that, smoking can also raise the risk of bursitis , tendinitis , back pain, and rheumatoid arthritis .
7. Exercise regularly
Several studies have found that heart-boosting exercise, such as aerobics , can help reduce joint swelling.
In addition, you are also advised to do exercise with weights according to your abilities, so that the muscles that support the joints become stronger.
However, if you are experiencing joint pain , it is a good idea to try other, less risky sports, such as walking, swimming , or cycling.
8. Warm up before exercise.
Warm-up prior to exercising will guard against joint injuries that may result from exercising. You are also recommended to cool down after exercising. Cooling down and warm-up may be done for approximately five minutes, both before and after exercising.
9. Avoid excessive exercise
Regular exercise can actually keep joints healthy and the body more fit. However, if you get joint or muscular discomfort, don’t force yourself to continue exercising.
Be mindful of your body’s cues that it needs to rest since it is exhausted. Take a break from exercise if your muscles or joints hurt for days.
By following the means to keep the joints healthy above, there is no impossibility that your joints will stay healthy and strong until your old age. In the event of suffering from joint disorders and experiencing pain, do not delay visiting a doctor. Joint diseases might be prevented from getting worse with prompt and appropriate therapy.
