Stiff joints are a common problem as we age. To maintain or improve your joint healthMovement of the keys. But what else can you do? Here are some other simple tips to keep your joints in tip-top shape.
Movement is important for the joints
Many people with arthritis worry that physical activity or exercise can increase their pain or cause further damage to their joints. But exercise relieves joint stiffness and ensures that sufficient joint fluid (synovial fluid) is produced, which nourishes the cartilage and protects it from abrasion. Without exercise, the cartilage cannot be supplied with sufficient nutrients. You can read more information about joints, joint structure and joint nutrients on joint experts.
Sports with even, rhythmic movements such as yoga, Pilates, Qigong or Tai Chi are recommended. Suitable sports that relieve the strain on the joints include swimming, hiking, golf and Nordic walking.
Protect joints
Everyone, especially people with arthritis, should take care of their joints so that they remain mobile longer. In the guide booklet ofGerman Rheumatism League“Joint protection in everyday life” presents various measures and aids that protect the joints from excessive stress.
Avoid activities that cause pain and find a better way to accomplish the task. Make compromises that protect your joints. If standing causes pain, try doing the activity while sitting. Avoid excessive pressure on the wrists. For example, if opening a water bottle is painful, don't force your hand. Get a bottle opener or ask someone to open the bottle for you.
Maintain a healthy body weight
Excessive body weight puts a lot of strain on the joints, especially the hip and knee joints. It is therefore important that you maintain a normal body weight. Studies have shown that losing weight is the most effective way to combat knee osteoarthritis pain.
Strong muscles, stable joints
Strong muscles protect the joints and provide stability to the musculoskeletal system. For this reason, you should specifically train your muscles two to three times a week to maintain and improve your muscle strength. The focus is on training certain muscle groups such as the abdominal, back and leg muscles.
Range-of-motion exercises improve joint mobility
Arthritis is associated with limited range of motion. Range of motion (ROM) is a measure of the distance and direction in which a joint can move to its full potential. Each joint has different ranges of motion for each type of movement it can perform. To maintain your current range of motion, you should routinely activate each joint by taking it through its full range of motion.
Stretch, bend, or rotate each of your joints. Range of motion exercises improve flexibility, relieve stiffness and pain, and help keep our joints functioning. Here are two nice examples of ROM movement exercises:
Healthy nutrition for joints
An anti-inflammatory dietcan keep arthritis symptoms under control and improve overall joint health. You should avoid foods that promote inflammation. The Mediterranean diet, which emphasizes vegetables, fish and olive oil, is considered to be particularly anti-inflammatory.
The right nutrients for healthy joints
Vitamin D and calcium are two nutrients that are important for healthy bones and joints. Vitamin D promotes calcium absorption from the intestines and the storage of the mineral in the bones and teeth. Low calcium is associated with reduced bone density and an increased risk of fractures. With vitamin C, however, you support collagen production. Find out what nutrients you need and where you get them from.
Stop smoking
Smoking is a risk factor for many diseases and also appears to promote joint problems. Cigarette consumption not only increases the risk of osteoporosis and rheumatoid arthritis, but also accelerates the progression of the disease. So, to improve bone health and joint health, you should stop smoking as early as possible.
