6 Simple Tips To Keep Joints Healthy and Strong
Joint injuries, sprain, strain, or joint pain can cause due to constant sitting, standing, and running, jumping, or playing sports. Also, growing age is a factor for weak and painful joints.
Well, whatever the reason is we should be extra cautious about our joint health. Our body movements are dependent on our joints so, being careless for joint health can’t be an accurate thing.
For strong and healthy joints, you should follow a proper exercise routine and eat healthy food.
Here are some simple tips that can help keep joints healthy and strong.
1. Maintain an Ideal Weight
An individual with overweight is at higher risk of going through joint-related problems in the coming years. Excess body weight increases the pressure on the joints which can lead to wear and tear on the joints. And due to this, the chance of Arthritis, joint inflammation and joint pain increase with growing age.
So, losing weight is also extremely important to sustain precise joint health. Exercise daily for 40-50minutes, walk, and run a few miles so that you and joints also stay fit and fine.
Exercises like lifting weight, swimming, cycling, and stretching can help prevent common joint problems like pain, inflammation, stiffness, and weakness in joints.
2. Improve Your Diet
For strong joints intake of diet matters a lot. To strengthen joints, eating foods high in calcium, vitamins C and K, omega-3 fatty acids, magnesium, protein, and potassium is the best thing that you can do.
Calcium is required for strong bones and healthy joints and foods enriched with it helps in preventing Arthritis. Start eating vegetables like kale, broccoli, mustard greens, Brussels sprouts, collard greens, and other calcium loaded greens.
Secondly, Vitamin C helps in normal bone development and collagen formation. So, fill your plate with more fruits and vegetables contain vitamin C like oranges, pineapple, kiwi, strawberries, bell peppers, and broccoli.
Also, add foods that can fight joint inflammation like onion, garlic, whole grains, almonds, and that are high in omega-3 fatty acids like fatty fish, nuts, walnuts, and flaxseeds.
3. Maintain a Healthy Posture
Nowadays, many of you do a desk job, you sit in front of a computer for a prolonged period. Isn’t it so? Have you ever thought how much it can affect your joint healthy especially your back and neck if you don’t sit in the right posture?
So, the first thing that you have to do is accurately change your posture, make sure back is straight and feet firmly on the ground. Also, take small breaks, stretch your legs and arms as this will avoid joint stiffness and pain.
Gym lovers should also follow the right instructions of their fitness coach so that chances of sudden sprain, strain, injuries, or muscle pain could prevent.
4. Change Positions to Prevent Joint Pain
Whether you are rolling chapattis, wrapping up the essentials in a warehouse, or sitting somewhere for long, you can be a victim of joint pain suddenly. So, to avoid such a situation, it is certainly necessary that you keep changing your positions frequently.
Keep this thing in mind whether you are reading, watching TV, sleeping, sitting, or standing.
5. Stop Smoking and Drinking
If you do smoke and drink, let us tell you not only it is harmful to your liver and lungs but also your joints. Yes, you read it right, rare people are aware of this fact. Smokers tend to have a lower bone density as chemicals added in cigarettes resist the body from efficiently absorbing calcium that leads to decreased bone mass.
Smoking can even make you too thin and increase your risk for fractures. So, it is time to quit smoking.
Also, people with higher smoking and drinking rate can face more bone injuries or fractures as a comparison to those who are not addicted to these bad habits.
6. Limit the Intake of Carbonated Drinks
Did you know the excess intake of soda drinks increases the phosphate level in the blood that can result in a reduction of calcium in your bones? And an imbalanced ratio of calcium and phosphorous is detrimental for both bones and joints. Drinking carbonated beverages also results in reduced bone mineral density and increases weight as they are excess in sugar content.
You can follow these above-mentioned tips to keep your joints healthy, strong, and pain-free.
Also, you can use Dr. Ortho Products like Dr. Ortho Ayurvedic medicinal joint pain reliever oil, Dr. Ortho pain relieving ointment, balm, spray, Dr. Ortho capsules, and other.
All Dr. Ortho products are made of Ayurvedic ingredients and helpful in soothing joint problems naturally without any side effects.
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Have a healthy and happy life with your loved one.