5 ways to improve your joint health

 

If your joints are in good working order, you may not give them much thought; however, taking control of your joint health is critical for keeping them strong, healthy, and pain-free. According to the Centers for Disease Control and Prevention (CDC), arthritis, a condition that causes pain, swelling, and stiffness in your joints, is the leading cause of disability in the United States. Fortunately, many of the best ways to improve your joint health and lower your risk of debilitating stiffness and pain are the same lifestyle changes you're thinking about for your overall health. Here are five of the most effective things you can do.

1.       Be active.

 

 In people with arthritis, regular exercise improves joint function, delays disability, and reduces pain. The CDC recommends 30 minutes of moderate-intensity exercise five days a week to improve joint health. Swimming and brisk walks, according to Dr. Mario Lee, an orthopaedic surgeon at Reid Orthopedic Center, are the best exercises for your hips, knees, and lower back. Low-impact exercises are gentler on your joints than high-impact workouts. Dr. Lee compares the effects of low-impact and high-impact exercise on your joints to "a car driven only on the highway versus one driven in the city." Tires on a highway-driven car will last much longer than those on a city-driven car that must navigate potholes and stop-and-go traffic." According to the American Academy of Orthopaedic Surgeons, other joint-friendly exercises include cycling, stretching, and light weightlifting. Because some types of exercise can put more strain on your joints, always consult your doctor before starting a new exercise programme.       

 

2.       Maintain a healthy weight.

 

Obesity and overweight place additional strain on your joints, particularly your knees, increasing your risk of osteoarthritis and other joint disorders. According to Harvard Health Publications, gaining weight increases inflammation, which can contribute to joint problems in your hands and knees. Obesity and overweight place additional strain on your joints, particularly your knees, increasing your risk of osteoarthritis and other joint disorders. According to Harvard Health Publications, gaining weight increases inflammation, which can contribute to joint problems in your hands and knees.

 

3.       Boost your vitamin E and omega-3 fatty acid intake.

 

According to MedlinePlus, getting enough of these nutrients is important for joint health, and they can be found in a variety of foods. Snack on nuts and seeds like walnuts and pumpkin seeds. Sprinkle flax seeds on yoghurt, oatmeal, and salads. Instead of using butter, cook with canola or sunflower oil. Incorporate walnut, pumpkin seed, or hemp oils into sauces or low-heat baking recipes, or lightly sauté foods in these oils. Consume two servings of omega-3-rich fish per week, such as salmon, sardines, tuna, lake trout, herring, or anchovies.

4.       Quit smoking. 

A study published in Annals of the Rheumatic Diseases found that smoking is a preventable risk factor for developing rheumatoid arthritis - and that the more you smoke, the higher your risk.

5.       Get plenty of sleep. 

A good night's sleep is essential for maintaining healthy joints. According to My health Centre Point, if you have arthritis, sleeping eight to ten hours at night and taking naps during the day can help you recover from joint flare-ups faster. Unfortunately, many Americans do not get enough sleep. If you are one of them, having a regular bedtime can help you meet your sleep needs.

It may appear that caring for your joints on top of any other health concerns is a tall order, but Dr. Lee notes that anything that benefits your overall health is also beneficial for your joints.