Expressing that our joint health is extremely important for our quality of life. We are not an organism that moves all day. We walk in the normal course of life, go up and down the stairs, pick up and put things from the upper shelves.
In this process, our knee, ankle, hip, wrist, shoulder and elbow joints are most affected, respectively. When we say joints, we are not just talking about bone structure. At the same time, the muscular and soft tissue system surrounding the bone should not be ignored.
While feeding on calcium-rich foods and green leafy vegetables; We should not neglect exercises that provide muscle length and flexibility. “A lifestyle created in this way can protect the health of your hips and ankles in the future while helping your injuries heal faster.
Like many people, you may not be thinking about your joints until the trouble starts. However, your joints require your attention before they become constantly distressing.
Keeping your joints healthy will be one of the healthy steps you will take in your life. By taking your precautions beforehand, you can prevent the pain, discomfort and hospital visits you will experience in the following years of your life. When it comes to joint pain, the best remedy is to prevent these pains before they start.
Below are nine tips that will protect your joints and the cartilages that support them.
Start to Build Muscle
It ensures your joints get the support they need by exercising and doing muscle. Your muscles can only take the tension off your joints if they are strong enough.
In particular, your core muscles help you maintain a good balance and reduce the risk of falls or injury from joint damage.
Get a set of dumbbells that you can use in your gym, or do exercises like squats, lunges, and burpes that can use your body weight as resistance.
Keep Your Weight Under Control
Being above or below your ideal weight can have detrimental effects on your joint health. Too much weight means unconsciously putting more strain on your joints.
Conversely, even if you are below your ideal weight, you may not have enough muscle to keep your joints strong and firm.
You should limit your consumption of sugar and processed foods and add more fresh food, protein and healthy fats to your diet. This way you can be at your ideal weight and protect your joints in the long term.
Try to be Active
While focusing on exercise is great for muscles and joints, you should aim to be active in your life in general.
Find activities you enjoy, such as swimming, cycling, tennis or golf. Make sure every joint and every muscle is working with a variety of sports and leisure activities.
Do not forget to warm up for at least 5 minutes before exercising and to cool down for 5 minutes after doing. This way, your joints won’t be damaged. This is especially important as you age and your joints become less resistant to sudden stress.
Maintain Your Flexibility
Regular stretching is another way to maintain healthy joints. You don’t have to be a gymnast or yogi for this.
Doing a few simple stretches in the morning, after exercise and before bed will do wonders for the flexibility of your joints over time.
Like every tissue and organ, joints show the level of inflammation in your body. You may have experienced short-term joint inflammation due to an injury to help you heal.
However, when inflammation becomes chronic, it can cause various diseases. Reducing your sugar intake, avoiding inflammatory foods, and sleeping well will help you control inflammation in your body and protect your joints.
Do not be Dehydrated
80 percent of the cartilage in your body is made up of water. The cartilages act as a cushion for your joints.
If you don’t drink enough water, your body will drink water from your cartilage and other areas, which creates a lot of trouble for your joints.
To keep your body hydrated, you can start off well by starting to drink water instead of things like coke and energy drinks.
Certain vitamins and supplements help keep your bones and cartilage healthy by reducing inflammation in the joints. For example, curcumin, an ingredient in turmeric, has a powerful inflammatory effect. One study shows that consuming 1000 mg of curcumin every day is at least as effective as nonsteroidal anti-inflammatory drugs in joint pain.
Another supplement that can be used for healthy joints is fish oil. Taking 1-3 grams of fish oil every day can help reduce the intensity of joint symptoms such as morning stiffness, tenderness, swelling and discomfort.
Vitamin D, along with calcium, is important for strong bones. Adults generally need 600-800 IU of vitamin D per day in addition to their calcium intake. Spending more time outdoors will increase your vitamin D intake and encourage you to stay on the move.
Practice Good Posture
Poor posture shifts your body’s center of gravity, causing the load to fall on your knees and hips.
You should stand upright, with your head in line with your shoulders, your shoulders directly on your hips, your hips with your knees, and your knees with your feet.
With Pilates, yoga, tai chi and center strengthening exercises, you can improve your posture, strengthen your joints and prevent injuries and falls.
Wear Good Shoes
Choosing walking shoes with padded soles and a suitable base angle for comfortable movement lay the groundwork for good posture. Wearing high-quality shoes that fit your feet will reduce the stress on your feet and joints and allow you to enjoy a lively lifestyle.
Finally, remember to take everything slowly. Being active to take care of your joints can be difficult, but it should not cause pain. It is normal to experience mild muscle aches after starting a new exercise.
However, if these pains continue for more than a few days or if you feel joint pain after exercise, you should take the movements you do slowly and give your body time to heal.
Regular and gentle pressure on your muscles and joints (as long as you rest in between) will ensure that you have the right level of difficulty to improve your health and well-being, rather than spoiling your health.