Joints are the connection between two bones which allow you to bend your knees and elbows, bowed, turned, or waved. Considering the crucial role, it is important to keep the joint healthy. This includes the effort to maintain the ligaments, muscles, and bones to stay healthy.
Maintaining healthy joints turns out to involve a lot of things related to the management of lifestyle, including diet, exercise, and stay away from bad habits. Then how to protect the joints in order to remain healthy till old age? Let's look at the guidelines below.
- Ideal Body Weight will Reduce the Risk of Joints Diseases
Being overweight causes certain joints, such as knee joints, hips, and back bear a greater load. The heavier a person, the higher the risk of disruption that may arise in the joints. Losing weight to ideal weight would reduce the workload of the joints.
- Do not sit for all day, take a walk after a certain time of sitting
Sitting all day, either watching TV, typing, or driving, can increase the risk of causing joint disorders. The more you moves, the joints become more flexible and more likely to avoid the disease. Take breaks at least every half hour to move actively like walking, take a drink or go to the toilet.
- Consume fish to Reduce Inflammation
Fish that contains omega-3 fatty acids, such as mackerel and salmon, can keep your joints stay healthy and relieve inflammation that causes joint pain in patients with reumathoid arthritis.
- Consult to Doctor About a Supplement Before You Take It
Supplements containing glucosamine and S-adenosyl methionine (SAMe) is the kind of products that are sold freely and is claimed to relieve joint pain. But before consuming it, you should consult your physician first to avoid the unintended adverse effect.
- Consume the Required Nutrition for Joints
Make sure you consume enough calcium that can be obtained from broccoli, soy, milk, and yogurt. You can also ask your doctor to prescribe calcium supplement if you think you do not get adequate calcium intake from food. In addition to calcium, there are also protein nutrients that are needed by the muscles. Protein can be obtained by eating seafood, meat, and nuts. While vitamin D and C are also important for calcium absorption and as a source of antioxidants.
- Make a Habit to Exercise Regularly
Study found that exercise which boost heart rate, such as aerobics, can relieve swelling in the joints. But if you are suffering joint pain, it is better to try another exercise that is not at risk, such as swimming or cycling. Moreover, pilates and yoga is also a good exercise to improve balance and muscle strength. Whatever the choice, the most important thing is to choose the exercise you are excited and motivated to get you exercise regularly.
Read also : Benefits of Pilates Exercises
- Warming Up Before Exercising
Warming up is important to prevent joint injury while exercising. Perform slight movements such as moving the neck, bending the knee to the side, moving the shoulders and arms is important to prepare the body to exercise. Repeat at least 3-5 times. But keep in mind to avoid doing stretching before exercise. At this time, the muscles does not warm yet, thus creating a greater risk of injury. Therefore do stretching after warm-up and exercise.
- Avoid Excessive Exercising
Exercise is a physical activity which, if done regularly can make the body healthier and fit. However, the benefits of exercise will not be obtained if done excessively. Therefore, we should be able to recognize the signs when the body begins to feel the need to rest. If muscle or joint become painful for days, do not exercise to recover the body. We recommend you to immediately consult to doctor if the pain does not relieve for a week.
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