While many tend to think a lot about their health, many overlook a crucial area- their joints. The primary movement of one’s body depends on it, making it extremely necessary to correctly look after them. Here are five ways to take care one’s joints.
Maintaining healthy weight
The muscles in our body need to be stronger to facilitate movement because the impact on your joints increases with your weight. Your muscle-mass percentage needs to be higher than your body-fat percentage to be able to move well. For every 0.5kg (1lb) lost, we reduce the weight going through the knee joint at each step by 2kg (4.5lb) Osteoarthritis symptoms tend to worsen when excess body fat accumulates around your abdomen and causes inflammation.
The right diet
According to recent research, a diet that’s high in saturated fat - – found in fatty meats and meat products, full-fat dairy, cakes, biscuits, butter and coconut oil – can weaken the cartilage in the knee and hip so that it is more prone to damage and loss of cushioning
You can switch to a a Mediterranean diet, which has an abundance of healthy elements. In addition to being rich in vitamins and minerals owing to fruits, nuts, wholegrains among others, Mediterranean food has high levels of monosaturated (healthy) fats, found in olive oil. However, to keep up with the necessary amounts of vitamin D required for maintaining bones, it’s advisable to include certain fish in your diet.
Most people are of the opinion that exercise aggravates joint paint. It isn’t true. Stretching is a good way to relieve stiffness. Body weight exercises like lunges, squats, as well as light dumbbell exercises like bicep curls are ideal keep your joints healthy. Building your muscle strength also helps in keeping hip problems at bay.
Keep changing your routine
Including variety in your exercise regime is the way to go. Strength training should include a blend of impact and low-impact cardio. Low impact cardio exercises include walking, cycling, swimming among other interesting options. Yoga can also be effective when combined with other workouts.
A good posture is essential
Maintaining a good posture supports your spine and reduces fatigue. Your back is easily one of the most vulnerable areas when it comes to joint pain