How To Keep Your Joints Healthy

How To Keep Your Joints Healthy

A joint is a part that connects bones to bones. However, kinematically, it mainly means a movable joint, that is, a lubricated joint (synovial joint).

The lubricating joint is filled with lubricating fluid in the joint, and the bones on both sides are covered with glass cartilage (cartilage constituting the cartilage of the lubricating joint), and the circumference is a joint covered with a joint bag. When this joint health is deteriorated, the activity decreases rapidly, which increases the risk of various diseases.

If so, what can you do to maintain joint health? In this regard, let's find out how to help keep the joints introduced in The Guardian.com strong.

1. Correct posture

Correct posture is important for joint health. When sitting in a chair, don't be crooked, but only the hips.

It's also a bad idea to pull your hips out while standing or to put your weight on only one leg. It's not good to keep beating your neck while looking at your smartphone. Experts emphasize that "straight back".

2. Avoid saturated fats

A diet rich in saturated fat weakens cartilage around the knees and buttocks. Reduce meat and dairy, cake, biscuit, and butter consumption.

Instead, it's a good idea to eat a Mediterranean meal based on whole grains, fruits, vegetables and nuts. When cooking, use olive oil instead of coconut oil. It is recommended to eat fish rich in omega-3s more than twice a week.

3. Maintain proper weight

If you gain a lot of weight, the burden of going to the joints also increases. Every 0.5 kg, the load on the knee joint increases by 2 kg. In addition to managing your weight at an appropriate level, it is important to keep your muscle mass above your body fat percentage.

If you have a lot of body fat, especially abdominal fat, the activity becomes uncomfortable and prone to inflammation. People with osteoarthritis symptoms should pay particular attention to subtracting abdominal fat and maintaining an adequate weight.

4. Exercise

It is easy to assume that you should not exercise when your joints are sore. Some believe that pain will worsen after exercising.

However, experts say, "This is a wrong idea." Lower body exercises, such as squats and lunges, and lightweight dumbbell exercises are helpful.

When exercising, it is good to have a variety of sports. This is because there are separate exercises that increase bone density and contribute to strengthening muscle strength. For example, yoga is much more effective when cycling or mixing with various types of strength exercises.