Top 10 Ways to Keep Joints Healthy

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Whether or not you suffer from joint and bone problems, it is extremely important to ensure that your joints remain healthy for maintaining the structural system of your body. With age, even healthy, normal joints go though wear and tear due to which, simple movement such as walking and bending to pick up something can become a daunting task. Only when you nourish and take good care of your joints, its flexibility will increase with age. In this article, we have mentioned top 10 easy and effective ways for maintaining healthy joints.

10. Gain some muscle

If you don’t have muscles as back up, you won’t have very strong joints. The connective tissues and muscles surrounding the joints offer stability and support during the range of motion. You can try weight-bearing exercises to make your bones rise to the challenge and make them stronger. It has been proved that thicker bones lead to fewer joint problems in the long run. Balance will also be improved by toning up your body and joints will become strong enough to sustain the injury during a fall.  You can also lose weight by gaining muscles which will eventually help your joints.

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9. Joint supplements

The 9th tip on our list is to have joint supplements that are easily available in the market. These can be taken the same way how you take multivitamins. If you are not sure, consult with your doctor about the supplements that will be best for you. It has been observed that having joint supplements consistently can give you healthier joints and build up your body with the essential minerals. You can go to a health food store to find such supplements that are good for joints. Apart from glucosamine, there is good scientific evidence for SAMe.

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8. Quick treatment of joint problems

Not waiting too long to consult a doctor about joint pain is our 8th tip for maintaining healthy joints. If you have been suffering from chronic pain in your joints for some time, don’t waste time in going to a doctor to seek medical help or else you might have to face some serious damage that can’t be cured later. Having aching muscles is normal after some activity or exercising but if it lasts longer than 48 hours, expert help is required. Using ice for easing the pain won’t work in every case. Even though it is a great cure to relieve swelling and numb the pain, relying on this method every time is not the solution to joint problems.

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7. Taking extra precaution

Yes, our 7th tip for keeping your joints healthy is to take extra precaution while lifting, carrying, exercising or performing any rigorous activity, irrespective of your age. You need to know the limit of your joints and act accordingly. There is a certain way of bending, lifting stuff, carrying an object and letting the bigger muscles and joints support the weight being carried. Provide protection to the joints when cycling, skating by remembering to wear knee and elbow caps so that even if you fall, no major damage is caused to the bones. While playing golf or tennis, remember to wear braces in case you are already suffering from minor joint pain.

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6. Don’t overstretch

It is very important to act your age and not overstretch your body with work and exercising. There is no point in putting undue pressure and strain on the joints because eventually the joints will go on a strike if you don’t create a balance between motion and resting. Keep the joints in use but don’t overuse, underuse and abuse them. As soon as you start feeling pain in your joints, sit back and relax. Keep the joints in motion at regular intervals to prevent them from stiffening. No matter what age you are, don’t jump in aggressively in any new activity like bowling, cycling or swimming. Take it easy and increase the demand on your body in a slow manner.

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5. Maintain good posture

Good posture is our 5th tip as it is highly effective in protecting joints from the neck to the knees. There is no doubt that the human body can bend and twist in different ways but when not in action mode, there is a certain posture which is essentially required. For instance, while we are working at home or in the office, we have a tendency to slouch or slump which is very dangerous for the joints. Even while standing, we should try to stand straight. Maintain the right posture to limit your bones from unnecessary rubbing against each other at the joints.

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4. Exercise

Being active will ensure that your joints are in constant movement and working but if you perform some exercises (especially meant for joints and bones) it will do wonders for you. For instance, enrol yourself in a step-aerobic class as this form of exercise is said to reduce joint swelling. Make sure you are not doing exercises that give too much pounding to your joints. Even low-impact exercising such as bicycling and swimming will be of great help in keeping your joints healthy. Certain exercises are meant for people suffering from osteoporosis and arthritis so, if you fall into this category; consult your doctor before choosing any form of exercise.

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3. Watch your weight

Have you noticed that majority of overweight people complain of joint pain? It has also been proved that every single pound gained by an individual puts four times more stress on the knees. Our knees, back and hips are weight-bearing joints that support some, if not all, weight of our body. The more weight you gain, the more wear and tear your joints will have to suffer. Therefore, keeping your weight in check is our 3rd tip for healthy joints. By keeping your weight in healthy range you will be reducing extra pressure on your weight-bearing joints and prevent injury. It will also help you reduce the risk of developing knee osteoarthritis.

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2. Healthy diet

Our 2nd tip for healthy joints is consumption of nutritious food rich in calcium, anti-oxidants and omega3 fatty acids. Consume calcium in your daily diet through green vegetables such as spinach and broccoli. Omega3 fatty acids are effective in reducing discomfort and swelling in joints and they can be obtained from foods like fish and nuts. Opt for cold water fatty fishes like sardines, herring and salmon along with whole grains, seeds and nuts for omega3. Antioxidants including vitamin A, C, and E can be obtained from fresh vegetables, fruits, whole grain cereals and bread. Drink ample water as it will help in lubricating and cushioning the joint space.

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1. Staying active

Our 1st and most important tip for maintaining healthy joints is to be active. It is important to know that even if your body is getting the right food but no activity, your joints will become stiffer with every passing day. Don’t become a couch potato, instead perform some stretching when you wake up, walk to the nearby grocery shop instead of going by car, walk your dog in the evening, take the stairs at work or home occasionally, perform household chores during weekends and so on. These activities will keep your body moving and keep your joints in working condition. However, make sure you don’t overdo any activity and allow plenty of rest to the joints.

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CONCLUSION

So, if you want strong joints and ease in movement even when you grow old, remember to follow the above mentioned tips for healthy joints.

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