8 Secrets of Maintaining Joint Health to Old Age

A joint is a link between two bones that allows you to bend your knees and elbows, bend, look, walk, wave or write. Given its important role, joint health needs to be maintained from now on in order to continue functioning properly. Inside the joint there is cartilage (cartilage) and synovium fluid which acts as a cushion between bones so as not to rub against each other. As we get older, these pads will thin out to cause friction between bones. This is what makes your joints damaged and trigger arthritis or arthritis.

Various Ways to Maintain Joint Health

Maintaining joint health is important for all people, especially arthritis sufferers. That way, the pressure, burden, or pain in the joints can be reduced. Here are some ways to maintain joint health that you can do:

• Maintain body weight

Being overweight causes the joints in the knees, hips, and back to bear a greater burden. The heavier the weight of a person, the higher the risk of joint disruption. Therefore, maintaining joint health can be done by losing weight.

• Avoid sitting too long

Sitting quietly throughout the day, whether watching TV, typing, or driving, can increase the risk of joint problems. Though the more it moves, the joints become more flexible and reduce the risk of joint disorders. If your work requires sitting for hours, stretch at least every 15 minutes.

• Pay attention to body posture

One way to maintain joint health that is still quite foreign to some people is to maintain good posture. Poor posture, for example due to the wrong sitting, standing, or walking position, can make the load on the joints increase. To outsmart it, maintain an upright position when sitting with your back and shoulders straight, both feet touching the floor, and change position every 30 minutes. When sleeping, make it a habit to keep your body position comfortable while maintaining the curvature of the spine. Don't sit with the pillow too high or stay too long.

• Consumption of nutritious foods

Maintaining joint health can also be done by consuming foods that are rich in calcium, protein, vitamin C, vitamin D, antioxidants, and omega-3 fatty acids. Foods that are good for maintaining joint health are fruits and vegetables, fish, olive oil, whole grains, milk and processed products (such as cheese or yogurt), nuts, and green tea.

• Do not smoke

Quitting smoking can be one way to maintain joint health. According to one study, smoking has a negative effect on joint and bone health. Smoking can increase the risk of osteoporosis, also makes bones vulnerable to fractures (fractures) due to decreased bone density. Not only that, smoking can also increase the risk of bursitis, tendinitis, low back pain, and rheumatoid arthritis.

• Exercise regularly

Some studies have found that exercise that can trigger a heartbeat, such as aerobic exercise, is known to relieve swelling in the joints. In addition, you are also encouraged to do light weights so that the muscles supporting the joints become stronger. However, if you are experiencing joint pain, it is better to try other sports that are less risky, such as walking, swimming, or cycling.

• Warm up and cool down before and after exercising

Some people often don't warm up before exercising. In fact, doing light movements before exercising can prevent joint injuries that can occur during exercise. Not only that, you are also advised to cool down afterwards. Heating and cooling can be done for about five minutes, before and after exercising.

• Avoid excessive exercise

Regular exercise can indeed maintain joint health and make the body fitter. However, the benefits of exercise will not be obtained if done in excess. Therefore, you must be able to recognize the signs when the body needs rest. If your muscles or joints hurt even after many days, take a break from your exercise routine. Immediately consult a doctor if the pain does not go away.

By applying ways to maintain joint health above, it is not impossible that your joints will remain strong and healthy until old age. If you experience pain due to joint problems, do not hesitate to see a doctor. Quick and proper treatment can prevent joint problems from getting worse.