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Keeping Joints Healthy To Be Free To Move

Daily activity may be limited if you have joint problems and have to deal with stiffness and severe pain in the joints. Before you follow a few tips for maintaining joint health, recognize the role and workings of joints in the body.

Healthy joints make the body bend, spin, and do other activities. Maintaining joints can be done by familiarizing good posture, completing nutritional needs, and moving actively.

The joint is the area between two bones. This part of the body is located in several places, such as the fingers, elbows, wrists, shoulders, spine, jaw, pelvis, groin, knees, feet, and between the sternum and collarbone.

Joints generally consist of connective tissue and cartilage, along with synovial fluid that functions as lubrication. Joints have an important function, namely connecting the bones so that the body part can move.




In fact, injury and aging can make the cartilage wear out, leading to reactions that can damage joints and cause arthritis. Knowing the crucial function of joints, it is not excessive to say that this one body part must be treated and maintained in order to always function properly. The trick is to do the following steps.

Maintain Ideal Weight

Being overweight gives extra pressure to the joints beyond normal capacity. As a result, the joints become weak and damaged, especially in the joints that hold back weight such as the knees, hips and back. Losing weight can reduce pressure in various joints and help prevent joint injuries.

A lot of moves, but don't overdo it

Lack of motion makes the joints stiff. Many moves and exercise routines help keep the muscles around the joints strong and functioning properly. However, there is something to be aware of when you exercise:

  • Using protective equipment (helmets, knee pads, elbows, wrists) so that the joints avoid injury. Elbow and wrist protectors also reduce joint jerks when on the move. You can use protective equipment when cycling, riding a motorcycle, wearing roller skates, and various other risky activities. Minor injuries or serious injuries can damage the cartilage in the joints, causing long-term problems.
  • Warm up and stretch before exercise. Heating can facilitate the flow of blood throughout the body and joints and relaxes the movement of the joints to prevent joints being eroded, while preventing muscle cramps.
  • Do not exaggerate. Too often or exercising too much can actually damage the joints.

Maintaining Good Body Posture

Get used to sitting, standing, and walking naturally so that the weight is evenly distributed and the body is balanced. It is recommended to familiarize yourself with good posture such as shoulder alignment, chest upright, abdomen slightly pulled in, and soles of the feet facing forward.

Lifting Heavy Objects Correctly

Lifting heavy items with improper positions can cause damage to joints. Heavy objects put extra strain on the joints, making them more susceptible to injury and damage. If you have to lift a heavy object, bend your knees in a squat position. Then straighten the legs to lift the object. It is recommended not to lift heavy objects by bending or lifting them to shoulder height.

Eating Good Foods for the Joints

Some foods that are good for joint health:

  • Fruits and vegetables rich in antioxidants such as cherries, blueberries, blackberries, pomegranates, peppers, oranges, tomatoes, broccoli, pakcoy, spinach and pineapple.
  • Foods rich in calcium and vitamin D, such as milk and salmon or sardines.
  • Foods that can prevent or reduce inflammation (inflammation) such as oatmeal, turmeric, and walnuts.
  • Reduce consumption of foods and drinks that contain lots of fat, salt, alcohol, and sugar such as soda, beer, and processed meat.

Joint Supplements

Not a few people who take joint supplements containing glucosamine and chondroitin to maintain healthy joints. The supplement is thought to reduce osteoarthritis pain in some people. However, there is no evidence to show if supplements can prevent all forms of arthritis.

Maintaining healthy joints is important because it makes it easier for you to walk, run, exercise, jump, and do other activities. But if your joints are painful, don't hesitate to immediately consult a doctor to get the right and fast treatment.





References

References

Arthritis Foundation. 51 Ways to Be Good to Your Joints.


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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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