Irrespective of their unique shapes and sizes, all joints are immensely important for our overall well-being. They are the meeting points of bones, protected by strong cartilages which enable us to move around and carry our daily activities. Despite being critically important, we often skip caring for the wellness of our joints. Owing to our unhealthy lifestyle and lack of proper exercise, we subject our joints to damage that can sometimes be irreversible.
But it’s never too late to take care of your joint health. All you have to do is make a few simple changes in your lifestyle to improve your bone and joint health. Wondering how? Well here is how you can get started!
1. Your Diet Is The Key
Time and again, experts have always emphasized the power of a healthy and balanced diet to stay healthy and wise. And the same rule applies to keep our joints healthy and protect them in the long run.
Including veggies like Spinach, Amaranth, Fenugreek in your diet will improve the condition of your joints as these are excellent sources of nutrients like iron, calcium, magnesium, and vitamin C, K, and A, which are great for joints. Also eat fruits like orange, strawberries, or lemon daily as they have a high content of Vitamin C, an antioxidant that fights cartilage damaging free radicals. Using anti-inflammatory herbs like turmeric and garlic in a daily diet reduces pain and inflammation.
Also, avoid fizzy drinks as well as stale and cold food. Say no to foods containing excessive sugar, salt, caffeine, and preservatives as these can adversely affect joint health and worsen inflammation.
2. Keep A Close Tab On Your Weight
Being overweight or obese can not only put pressure on the joints but is also known to cause inflammation. The pressure gets compounded depending upon the nature of the activity. More the pressure; more is the wear and tear that the joints are subjected to. Moreover, obesity is known to be a key risk factor for osteoarthritis of load-bearing joints such as the knee, hip, and ankle.
Losing excess weight will help in ensuring the health and optimal functioning of all your joints. Take up an exercise routine, go for brisk walks or join a gym for shedding those extra kilos and remember to do it religiously.
3. Gain Some Muscle
In order to perform daily activities such as lifting weights or maintaining a healthy weight, our muscles & joints play a crucial role. However, to reduce the pressure being exerted on your joints, you need to have proper muscle strength as they support the joints and aid in performing any activity. Also, stronger muscles mean less wear and tear of bones, ligaments, and tendons and are also less prone to injury. So start muscle strengthening exercises that aim to improve muscles around your joints and give added support to your joints.
3. Maintain The Right Posture
There is no doubt that most of us spend our time sitting in front of our computer or on a sofa with a phone in hand. This can not only put pressure on the spine but also increase the risk of back pain and other joint and bone problems.
To prevent this, make sure to consciously maintain a correct upright posture when sitting as well as walking. After you wake up in the morning or every hour or two hours of sitting, make sure to stretch your body for 10-15 minutes as it improves joint mobility.
4. Take Help Of Supplements (If Needed)
Thanks to unhealthy eating habits, most of us fail to meet the recommended daily allowance of essential vitamins and minerals. This is why it is a good idea to supplement your diet with supplements such as calcium and Vitamin D to help maintain bone and joint health.
Also as we age, the joints show signs of wear and tear leading to joint pain, inflammation and stiffness. These also could be early signs of osteoarthritis. Thankfully herbs like turmeric and Boswellia, which have powerful anti-inflammatory properties help provide relief from pain and stiffness. Nutraceuticals like Glucosamine and Chondroitin slow down cartilage degradation and improve joint health. These herbs coupled with essential minerals can optimize joint health and prevent joint degeneration.
However, do consult your doctor before taking any supplements to know the right dose and right type of supplements based on your needs.
Like a healthy body, most people take healthy joints for granted. However, with age and a sedentary lifestyle, joint and bone problems are quite common. But simply following a few basic tips and tricks can go a long way to keep your joints healthy and prevent joint problems. Stay healthy and stay strong!
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