Keeping your joints healthy is crucial to living a happy and active life. Joint pain can stop you from enjoying normal activities and even sports. So, it’s vital that you take care of your joints like your knees, hips, wrists, ankles, and neck.
Even though injuries and diseases like arthritis can cause joint issues and may be out of your control, you can do a lot to take care of your joints through certain lifestyle modifications.
**Watch your weight**
Your knees bear the weight of your body, so keeping your weight in check is key to healthy joints. According to the Arthritis Foundation, every extra pound of weight adds four times the strain on your knees. Keeping a healthy Body Mass Index (BMI) helps maintain healthy joints. If you’re overweight, you risk developing other health issues like diabetes, heart disease, and kidney problems that can indirectly affect your joints.
**Eat healthy**
Remember, what you eat impacts your health, including your joints. Eating high-calorie foods can lead to weight gain, bad for your joints. As you age, your body’s metabolism slows down, so it’s even more crucial to maintain a balanced diet. Limit your red meat consumption and opt for white meat like chicken or fish, which helps maintain muscle tone. Add fruits, lean protein, and veggies into your diet for a well-rounded meal.
**Stay hydrated**
Water helps keep our bodies and joints springy and well-lubricated. Lack of water can make your body draw water from joints and cartilages, which can harm your joints. Remember to hydrate, but avoid overdoing it.
**Take supplements**
Often we don’t get enough calcium and vitamins from the food we eat. If that’s the case, consider supplement tablets along with milk and dairy for that additional health boost. It helps strengthen your bones and keeps your joints healthy.
**Exercise**
Regular exercising is a fantastic way to stay fit and keep your joints in good condition. You don’t need an intense routine but going for walks, jogs, aerobic exercises, or cardiovascular activities a few times a week can work wonders. Consistency is key here!
**Strength training**
As we age, our joints, muscles, and bones can weaken. To keep your joints strong and functional, try out strength training exercises. This type of workout focuses on back, chest, and abdomen muscles, acting as a support system to your joints, reducing risks of imbalance and joint injuries.
**Neuromuscular Training**
This type of training aids in muscle control and mobility, combining various movements to improve overall joint function.
**Embrace anti-inflammatory foods**
Inflammation can cause chronic joint pain. Adding anti-inflammatory foods like green leafy veggies, berries, nuts, seeds, and fatty fish can help combat inflammation, keeping your joints healthy.
**Maintain good posture**
Improper posture stresses your joints and makes them prone to injury. Ensure you’re seated on supportive furniture and maintain a good posture, especially when performing repetitive tasks.
**Use protective gear**
While participating in activities like cycling, it’s recommended to use protective gear. Wrist guards, knee pads can help prevent injuries and slows down the wearing of the joints.
To wrap it up, if you want to lead a life free from joint pain or complications, remember to live healthily, eat balanced meals, and stay active. This becomes especially important if you have joint-related ailments like arthritis. Following these steps will surely aid in maintaining healthy joints.
This article was written by Dr. Prateek Kumar Gupta, an expert arthroscopy and sports surgeon at AOSM, specializing in treating sports injuries and orthopedic issues, primarily focusing on knee and shoulder problems.
Categories: General
