The joints are essential, they are directly responsible for the mobility and flexibility of the body, helping us to move freely and have an active life. Find out the top 10 tips for healthy joints.
As we get older, there are problems with joint degradation, but young people also complain of joint pain due to an unhealthy lifestyle. Many factors contribute to joint degradation over time. For example, certain wrong movements, carrying weights, inflammatory processes, injuries, or obesity can cause joint damage.
You should avoid damaging the cartilage because once the damage is done, the process is irreversible. The following tips from NorskeAnmeldelser can help protect your joints and prevent osteoarthritis.
How to keep our joints healthy
Often we do not realize how important joint health is, except when we start to have pain. Keeping your joints healthy means mobility, it means a quality life. Anyone who wants to keep their joints in good shape, must take care of them, lead a healthy life, exercise, and consider proper nutrition. Vitamin vitaepro is also very important and offers you amazing benefits for the joints.
1. Always be active!
Walk for at least 30 minutes every day and exercise 3 times a week. The more you move, the more your joints will retain their mobility and flexibility.
2. Don’t overdo it with exercise!
Those who do intensive workouts every day suffer more often from joint pain. Intensive and incorrect exercise can sometimes lead to joint wear and premature joint problems. Warm-up your joints before the exercise program. Warming up your joints prepares your body to move on to the exercise program, prevents any injuries during exercise, so always remember to warm up your joints beforehand.
3. Keep your back straight when sitting in a chair!
When sitting on a chair, take a correct position: back straight, not slightly hunched over, and with your shoulders down. Do not stand cross-legged because you will make it difficult to move the lower limbs, and the spine will not stand straight.
4. Take short, frequent breaks!
Do you have an office job? Do you spend many hours in the chair? Once an hour, take a break for a few minutes and take a few steps around the room!
5. Be careful when lifting weights!
Lifting weights, moving furniture, carrying shopping, walking the little ones in your arms can affect your spine. When lifting a heavy object, use your leg muscles, not your back muscles, avoid lifting above the shoulder and make sure your back is straight.
6. Quit smoking
Smoking slows down the cellular production of cartilage and increases the level of toxins in the blood. Smoking also increases carbon monoxide levels in the blood, which could indirectly affect cartilage repair.
7. Adopt a beneficial diet for the joints
A healthy diet is beneficial for the joints, while also strengthening the bones and muscles that support the joints. For healthy bones, eat calcium-rich foods daily such as milk, yogurt, broccoli, kale, and calcium-fortified vegetable milk. For the body to absorb calcium, it also needs vitamin D, which is found in dairy products, but also in cereals.
For strong muscles, you need a sufficient intake of protein. Rich sources of protein are meat, seafood, beans, vegetables, soy, and nuts. To combat joint pain, it is good to give your body the amount of Omega-3 fatty acids it needs. These acids are found in fatty fish such as salmon and mackerel and reduce inflammation in the joints.
8. See a doctor as soon as joint pain occurs
Joint pain means the beginning of a problem and it is necessary to go to a doctor to treat the problem correctly and to prevent the progression of the disease.
9. Try to lose excess weight
An extra 1 kg of weight is like having 3-5 kg luggage that puts pressure on the joints. Recent studies have shown that losing 5% of excess weight has a visible effect in alleviating pain caused by osteoarthritis.
10. Feed your bones
Joint pain can occur as a result of decreased bone density, a phenomenon very common after 70 years. A diet rich in calcium, vitamin D, potassium, magnesium, zinc can increase bone density.