Factors that Contribute to Joint Health

We often find many elders of the family complaining about joint problems, and fear that we would also go through these situations at the later stage of our lives! It is true that some people suffer joint problems due to ageing and injuries. But today's young generation, being victims of hectic schedules in sedentary jobs are also susceptible to joint problems. Thus, the young and the old have equal probability of suffering from joint problems.

Many people suggest that they do not find adequate time to do what is needed to keep joints healthy. But these are not special activities; rather these are related to the normal routine of our everyday life. Here are some basic guidelines which would enable you to take care of your joints in your busy schedules as well:

1. Check Your Posture

Maintaining the right posture in every position would give less stress to the joints. Here are the basic guidelines which are to be kept in mind:

• You should stand or sit on both the feet to distribute the weight and stress uniformly.
• You should refrain from carrying heavy loads and while you are carrying something, make sure you give equal load to both the shoulders.
• You should focus on keeping your back straight while sleeping and for that, you should use pillows of proper thickness.
• Some people develop the habit of pulling at their fingers without even thinking about the consequences the habit might have on the finger-joints!
• You should maintain the right sitting posture as well. This would include resting the body on the hip and the leg bones. It is definitely not a good practice to sit on the spinal column or the tail bone. Also, try to keep your backbone straight.

2. Perform Workouts and Shed Those Extra Kilos

Many joint problems arise due to increased body weight which exerts a pressure on the joints. Thus, lose weight to keep your joints healthy. Here are what you can do:

• Keep moving to keep your joints healthy! Do not sit in the same position while watching TV or performing any sedentary job. Just move around or change position in definite time intervals. The more you move, the less stiffness you'll have.
• Exercises have proved to be very beneficial in preventing or treating joint problems. Those who like swimming and bicycling are automatically getting benefited by these low-impact workouts.
• You can do light-weight exercises to keep your knee joints in healthy condition. But such an exercise cannot be recommended to those who are suffering from arthritic pain.
• You do not need to go for the high-impact exercises as this further increases the chances of hurting the joints.
• If you are overweight, concentrate on losing those extra kilos. Excess weight in individuals has also been found to be a reason behind joint problems. Excess weight exerts extra pressure on the joints and there is a possibility of cartilage damage. Inflammation of joints is a common problem observed in many overweight people. Go for morning or evening walks and do avoid fatty and sugary foods.
• You should also try out abdominal exercises to keep your abdominal and back muscles strong. Strong muscular support in these regions would help you to maintain balance, thereby decreasing your risk of falls and injuries. So you should carry out the core strengthening exercises as well.

3. Consume a Diet Rich in Calcium and Vitamin D

We know the popular ad slogan - Eat Healthy, Think Better! We can also comment - Eat Healthy, Move Better! Yes, joint health is related to the intake of proper food.

• Diets rich in calcium and Vitamin D are good for bone and joint health.
• Green leafy vegetables, milk and dairy products are good sources of calcium. So include these items in your diet.
• An adequate exposure to sunlight would supply Vitamin D to the body. Consider walking under the morning sun for a few minutes.
• Amino acids are essential for bones and joints and thus, a diet rich in protein, is also vital for joint health.
• Persons suffering from rheumatoid arthritis can include fish in their diet. Salmon and Mackerel are two coldwater fishes which contain high amount of Omega-3 fatty acids. Omega-3 fatty acids reduce inflammation of the joints in people with Rheumatoid arthritis. Fish oil capsules also serve the same purpose.

4. Practice Precaution During Physical Activities

Prevention is better than cure and hence you should take care to prevent any injury.

• Activities like skating involve high risk and so you should exercise proper caution by wearing knee pads and elbow pads to avoid injuries to your joints.
• Braces are recommended for those who have arching joints. This would give them support when they would engage themselves in sporting activities like golfing and playing tennis.
• In case you sustain injuries, the joint has to be treated with ice. Ice compression offers the benefit of providing relief to the inflamed joints. Each session should last for 15 minutes and each has to be repeated three to five times a day.

5. Things to be Avoided by Individuals Suffering from Gout and Arthritis

Many people suffer from bone and joint diseases like gout and rheumatism. Arthritis can be of two types - osteoarthritis and rheumatoid arthritis. The first one is caused due to the breakdown of cartilages in the joints which lead to a friction of the bones. Inflammation, stiffness, painful bony growths are the ultimate results. Rheumatoid arthritis is an autoimmune disease in which an individual experiences joint pain and inflammation.

• In such cases, the sufferers should be extra cautious to avoid repetition of conditions. Rheumatism, a medical condition in which the joints and the connective tissues get inflamed, can be triggered off by cold and wet conditions. Thus, individuals suffering from such a condition should take care to keep themselves warm and dry.
• Gout, the deposition of monosodium urate crystal into the joints, can be considered as a hereditary disease, but it can be kept under control through proper diet. Alcohol and meat consumption is strictly prohibited for these individuals.

Above all, it can be said that maintaining a well-balanced and disciplined life can keep joint problems at bay! The fact is that to maintain a machine in good working condition you need to give some inputs. Same applies to the joints and the human body as a whole! You need to take proper care of the body to enable it to work for you!