All the body movements you do every day such as bending,
twisting, lifting, running, sitting, walking, standing and even lying down -
all involve joints. A healthy joint will allow you to run, walk, jump, exercise
and do whatever work you want to do. Advertisement The joint is the joint
between the two bones. Cartilage, connective tissue, joint bearing are the
parts that help the joints move smoothly and easily. This network also protects
between bone connections by preventing friction from each other. Many services
we receive from all the joints, unfortunately most people ignore the health.
But once you have joint pain or swollen joints, you just begin to feel so great
function. Well to keep all joints we stay healthy and prevent joint-related
problems, and then we need to care for his health as well as early as possible.
Here are some ways to treat joint health to stay healthy and avoid problems
related to joint pain:
1. Always Keeping a Healthy Weight Ideal weight is an
important key to joint health. Being overweight increases your risk of having
health problems related to your joints in the future. H this will create
additional pressure that burdens the joint bearing, thus accelerating the wear.
Risks that you will receive later on include developing osteoarthritis (common
joint problems). If you are overweight, make a healthy weight loss program
gradually. This will help prevent joint problems and can help relieve it if you
already have joint pain. The reduction in body fat may help reduce the
mechanical and biochemical stress that contribute to joint degeneration,
according to a 2012 study by the American Academy of Physical Medicine and
Rehabilitation.
2. Exercises to Strengthen Joints Regular exercise can help
strengthen the muscles and ligaments around the joint, thereby protecting them
from damage - and making bones stronger. Exercising regularly also helps to
lose weight, which is also beneficial to reduce pressure on the joints. Light
exercise such as walking, swimming and cycling is a type of low impact cardio
exercise that helps strengthen bones and joints. You can do the exercise for 30
minutes 4-5 times a week. Strength training such as weightlifting can be done
twice a week which is combined with stretching and relaxation. Consult a health
therapist about some of the many exercise movements that can improve your joint
health. Regardless of what kind of exercise you do, do not forget to take a
little time to rest after exercising to get your joints and muscles to have
time to recover. If you have joint or related pain problems, consult a
therapist first to help make the appropriate exercise program.
3. Doing
exercises that strengthen muscles around joints In order for the joints to stay
awake in prime condition, it is important to strengthen the muscles that exist
around the joint. Strong muscles in the legs and hands will reduce the pressure
on the joints, and will provide support to better joints. Strong thigh muscles
can reduce the risk of knee osteoarthritis. For that do some light weight
training to help build muscles in your leg area.
4. Doing the exercising and
stretching before exercising Before you do any exercise routine, you need to
warm up for 10 minutes. A short warm up before exercise will help improve blood
circulation, so muscles and joints are ready to accept the exercise. Heating
can increase joint flexibility, so the joints can move according to function.
It is also to loosen the joints as well as the ligaments and tendons around the
joint. If you exercise without warming up, your joints will remain stiff which
makes it more susceptible to injury. Do a mild warm-up like jogging for 10
minutes each will exercise anything. As time warms up, also stretch to help
joints and muscles work better during exercise.
5. Maintain a good posture or posture
Posture refers to the position of the body when standing, sitting or lying
down. Good posture is the body only gives a little pressure and strain on the
muscles and ligaments when on the move. Poor posture can lead to sore and tense
muscles in the neck, back, arms, legs and cause stiffness and pain later in
life. A 2014 study published in the Journal of Physical Therapy Science
reported sitting with legs crossed for more than three hours per day could
cause a tendency on the shoulder, lateral pelvis and forward posture - factors
that can cause pain and changes in joints. Whether you are walking, sitting,
lying down or exercising, try to maintain the correct posture. In fact this is
very good and should be taught since early age. But you can learn good posture
from now or whenever.
6. Changing the position of each body feels sore or
aching Sitting and standing in the same position for hours can harm your joint
health. Never sit or stand for more than an hour at a time. You just need to
change your position regularly, key is important to maintain joint health.
Always feel your body listening when it's time you have to change positions.
Unfortunately people who stand or sit in their jobs tend to ignore the pain and
continue their work. If you have to sit long while working, take some rest
every few hours and walk 10 minutes. Also, it often changes the position of
your activities.
7. Eat healthy foods joints and bones to strengthen your
joints and bones, you also need to keep your food. All foods high in calcium,
vitamin C, and vitamin K, omega 3, protein, magnesium and potassium are very
helpful in keeping the joint healthy and strong. Calcium is needed joints and
can prevent osteoporosis and other bone health problems. Green leafy vegetables
such as broccoli, mustard greens and other vegetables can increase your calcium
intake. Vitamin C is useful in assisting in the formation of collagen and the
development of normal bone. Fruits and vegetables rich in vitamin C such as
papaya, bell peppers, broccoli, strawberries, pineapple fruit, citrus fruits,
and kiwi fruit. To increase your bone density, eat foods high in vitamin K,
like green leafy vegetables, meats, cheeses and eggs. Useful proteins increase
retention of calcium and bone metabolism. Some good sources of protein include
milk, meat, and legumes. Omega 3 plays a role in increasing bone mineral
density. These fatty acids are mainly found in fatty fish and some types of
nuts and seeds such as walnuts and flaxseeds. Foods that contain lots of
potassium, phosphorus, magnesium and zinc can increase bone density, and help
fight bone-related problems. Herbs are useful anti-inflammatory such as
turmeric, onion, garlic. In addition, do not ignore the importance of adequate
fluid intake every day. Keep your fluid intake to prevent dehydration, which
can affect joint health.
8. Wear a matching pair or sandals not just a foot
protector, the right footwear is also very important for healthy joints and
bones. Most of your daytime wearing sandals or shoes, uncomfortable shoes or sandals
can cause damage to your joint health, can be very dangerous for muscles,
joints, or ligaments in the legs, hips and back. A 2010 study published in
Arthritis Care explains that footwear may have a significant effect on knee
dilution when walking on subjects with knee osteoarthritis. Avoid wearing high
heels for long periods of time. Wear flat shoes or have heels of less than 3
inches for everyday activities. Replace shoes regularly every 6 -8 months,
including sports shoes. Consult with experts to help choose the right type for
your body shape and your health condition.
9. Avoid or quit the habit of
smoking tend to have lower bone density, and more prone to fractures. Smoking may
affect hormone production that affects growth and bone strength like estrogen
and testosterone
10. Reduce carbonated drinks drinking soft drinks or soda
regularly can lead to decreased bone mineral density and increased risk of
fractures and inhibit joint health. Soda has the effect of increasing the level
of phosphoric acid in the blood, which causes calcium depletion of bone. Even
soda also prevents calcium absorption. The imbalance between calcium and
phosphorus in the body is very harmful to bones and joints. Soft drinks are
also rich in sugar that causes weight gain. The more weight you have, the more
pressure your joint will receive. The American Journal of Clinical Nutrition
records the results of a 2014 study, which in essence is that drinking sweet
soda often increases the risk of developing rheumatoid arthritis or rheumatoid.
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