When you are young, it is easy to forget how important your healthy joints for Life are for your overall Betterment. Your joints are what allow your skeleton to bend, since your joints are positioned where at least two bones meet already. This flex is what allows you to perform daily tasks. Existence without joints, it would be a interconnected group of bones, which are unable to participate in their surroundings.
The joints also consist of cartilage that covers each at the end of the bones. Cartilage is important to cushion the bones of the joints. That cartilage can break down, as is the case in the development of osteoarthritis (which you may hear as arthritis due to “wear and tear”).
Regrettably, it’s easy to disregard your joints, but you can pay the price as you get older. That’s why it’s important to start taking care of your joints at an early age, so that they are there for backing and assist you for an inordinate length of time to come.
Here are some useful tips to keep your joints strong and healthy:
1- Protect your joints –
Some activities are more difficult for your joints than others or present an increased risk of injury. For example, combat in martial arts puts your joints at risk of injury. Repeated trotting on the pavement also increases the risk of joint and cartilage damage.
Therefore, it is advisable to choose low impact exercises such as swimming, walking or cycling. However, if you are going to participate in higher risk activities, consider the possibility of damage to your joints and do everything possible to protect your joints. You can do it using protective equipment such as elbow pads, knee pads or knee braces.
Also, be sure to use your larger joints, such as your elbows and shoulders, to carry your bag, rather than the smaller joints of the hands.
In case of any injury, be sure to stop all activities and look for treatment to avert further damage to your joints.
2- Lose weight –
Extra weight is especially more damaging to your joints in your legs (knees, hips, ankles). This can turn into a vicious circle if it is not treated. In other words, you gain weight, which causes your joints hurt and its leads to less exercise. You may need to consult a health expert or personal trainer to arrange for specific techniques to recommence the path to health in all areas.
3- Do strength-training –
When you provide strength to the muscles that surround the joints, these muscles help backing the joints, which reduces the stress of the latter.
If you build up the quadriceps and hamstring muscles that are in the front and back of the thighs respectively, you are providing more support for the joints of your knee. It lessens the risk of developing osteoarthritis in the knees.
You also want to strengthen your abdominal muscles. When you have stronger abdominals, your balance also improves. This can help prevent joint damage, as your chances of falling decrease as your balance improves.
4- Watch what you eat –
There are some foods which promote inflammation all over the body, including joints. Omega 3, however, is good for you, since it is known to reduce inflammation. The best source of Omega 3 is found in cold water fish such as salmon. Intake of Omega 3 in supplement form is also very suitable. It is also advisable to be careful not to add additional Omega 6 in your diet, since the American diet already has enough of these, and further consumption of it, will lead to alarming inflammation for you body.
5- Take supplements –
There are two products Glucosamine and chondroitin that naturally form cartilage in your body. You can also purchase glucosamine and chondroitin in form of supplement, but there is limited scientific evidence to suggest that they are useful for your body. Nonetheless, Many people fond of these products extensively and make them in use to retain their joints healthy.