In one of the previous articles, I listed some of the most important enemies of the joints. More precisely, I mentioned some activities or habits that we do, sometimes even unconsciously, but which have a negative effect on our joints.
Since we've talked about the factors that affect joint health, in my opinion, it would be logical to figure out what we should do to keep their mobility for as long as possible.
In fact, there are some simple rules that would help you a lot in this regard:
1. Drink water
The joints are in a special "bag" filled with a liquid that cushions, softens and nourishes them.
If the body is dehydrated, then the joint capsule dries up. Thus, the first signs appear that tell us that the joints are in danger, such as joint crunch or crackle. Therefore, I recommend drinking a small glass of water at room temperature in the morning on an empty stomach. Also, during the day, do not forget to drink water at least a liter, but preferably one and a half.
2. Get moving
The main problem of people working in the office is a sedentary lifestyle. Consequently, there is a poor blood supply to the joints. Most often, the hip and knee joints suffer from a lack of nutrition. So, to get rid of many problems, stand up once an hour and walk down the hallway. Better go down and up the stairs. These seemingly simple movements will do the trick.
Also remember that to maintain normal weight and joint flexibility, you need to walk daily, preferably at a fairly fast pace, for at least 40 minutes. It is equally important to take precautions during work and training to avoid injury. Be physically active, but don't overdo it!
3. Pay attention to your posture
In order not to put pressure on the shoulder and cervicothoracic joints, it is necessary to strive to maintain the back and head in an upright position. The more we tilt our head, the more we contract the neck muscles, thereby reducing blood flow. Thus, both the brain and the shoulder joints suffer from a lack of oxygen. By the way, pain in the shoulder joints may be the first sign of cervical osteochondrosis. Therefore, once an hour, lie on your back and straighten your shoulders. Gently tilt your head to one shoulder and then to the other, repeating several times. Then, extend the tip of your head upward, straightening your spine. You should feel how the vertebrae "fell into place."
4. Take care of what you eat
Joints, like the rest of the body, need a proper balanced diet. Joints don't like too much salt and sugar. Salt dehydrates and sugar adds extra pounds. What joints love is gelatin, almonds (but not more than 50 grams per day, because they are high in calories) that contain zinc and vitamin E, and beans that are rich in zinc and manganese. Therefore, eat beans as a side dish or cook soup at least once or twice a week. As a snack, apple or apple chips are very useful. Cook them yourself, preferably without adding sugar. Cut them into thin slices and dry in the oven at 160-170 degrees for several hours.
There are a number of foods that cause joint inflammation, especially if the first symptoms of rheumatic diseases are already being felt, such as:
- saturated fat – found in red meat, butter, and cheese;
- canned food and semi-finished products;
- trans fats or partially hydrogenated oils;
- sugar;
- refined grains – white flour and white rice.
5. Do not delay your visit to the doctor
If you experience joint discomfort, be sure to see a doctor – this will prevent the progression of osteoarthritis. Cartilage tissue wear is irreversible: there is no treatment to restore it to its original state. However, the destruction of the joint can be stopped. That is why, it is very important not to neglect the pain in the joints and to visit a doctor as soon as possible.
In addition to the above, there are other factors that threaten the health of our joints. These are age and heredity. Although we can't change much about this, the impact of other threats can be substantially reduced.
A healthy lifestyle is the secret to preventing many health problems. It seems that this does not require much from a person, but it is so difficult to do it. Any attempt will be a small success of yours.