Joint health is maintained, mainly, only through movement. The more activity you do, the more your joints will be mobile. Whether you need to study or watch television, change your position and take regular breaks to make at least five minutes of light movement.
Tips for maintaining healthy joints
– Protect your body and joints. Injuries can damage your joints. So protection against injuries is important. Wear protection for elbows and knees when they get involved in risky activities (e.g. skating). If you already have joint pain, consider wearing special bracelets when doing activities such as tennis or golf.
– Maintain a healthy weight. You have joint pain? Weight reduction of only a few pounds, is an effective way to reduce body pressure on hips, knees and back. Extra pounds add an extra burden on joints, increasing the risk of damage to the cartilage. Each kilogram lost reduces pressure on the knees up to 4 kg.
– Exercise low impact on joints. To protect your joints, choose to exercise low impact such as walking , cycling or swimming. High impact exercise can increase the risk of sudden trauma and can affect cartilage over time. Talk to your doctor before starting any exercise, especially if you suffer from arthritis.
– Strengthen the muscles around the joints. Strengthening the muscles around the joints you reduce the direct pressure on them. Research shows that a weak muscle (especially around joints) may increase the risk of osteoarthritis . Even moderate exercise to strengthen the muscles around the joints can reduce this risk. In addition, avoid quick and repetitive movements of the affected joints.
– Discover your physical limits. It is normal to have some muscle pain after exercising. If the pain persists for more than 48 hours, you might have overworked the joints. In this case, try reducing the number or intensity of the exercises or cease exercising until the pain disappears. Training with pain can lead to injury or damage.
– Eat fish to reduce inflammation. If you have joint pain caused by rheumatoid arthritis, eat more oily fish. Options include salmon and mackerel – sources of omega 3 fatty acids. Omega 3 fatty acids help maintaining healthy joints and have the ability to reduce inflammation, the underlying cause of joint pain of rheumatoid arthritis. If the fish is not among your favorite foods, you can consume fish oil supplements.
– Drink milk to maintain healthy bones. Calcium and Vitamin D keeps bones strong and thus helps protect the joints. Dairy products are the best sources of calcium, but it can also be found in green leafy vegetables such as cabbage or broccoli. If you suspect you do not eat enough calcium, ask your doctor to find a solution to increase daily intake of calcium.