We barely think about our cars’ engines until they suddenly start making a weird noise or emitting smoke. The same can be said for our bodies; we never pay attention to our joints until they suddenly start hurting. However, the sooner you start looking after your joints, the better they will function in the long run. By taking certain early steps, you can avoid the potential pain and expensive hospital stays associated with unhealthy joints. Joint care over 50 years of age is important, as it helps in arthritis prevention. If you want to know how to keep joints healthy, check out our nine joint health tips below.
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The Role of Weight Control
Weight control is an important factor when it comes to joint health. This is because your joints can potentially be damaged if you are either underweight or overweight. When you are overweight, you exert more stress on your joints as they are only capable of properly sustaining a certain amount of force. Additionally, if you are underweight, you may not have the muscle necessary for healthy joint strength and stability. Your diet should ideally consist of fresh foods that are rich in protein and healthy fats. You should also try avoiding ultra-processed and sugary foods. By maintaining a healthy weight, you can help protect your joints for years to come.
The Need for Muscle Building
Your joints require proper muscular support in order to work properly. Additionally, your muscles need to be strong enough to help take a bit of the strain off your joints. Try to focus on building core muscles, as these help with balance and also help prevent falls that could result in damage to your joints. Consider investing in some dumbbells for home use, or you can even use your body weight for resistance exercises such as burpees, lunges, and squats. Another benefit of strength training is that it promotes improved joint stability and alignment, reducing wear and tear over the years.
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The Importance of Staying Active
Not only should you do exercises that develop your muscles, but you should also live an active life in general. When you focus solely on your muscles, you are not always engaging your whole body. This is why it is important to get involved in a range of different activities, such as playing golf, swimming, or biking. When you move around regularly, your joints are constantly lubricated by synovial fluid, which also helps prevent stiffness. Regular exercise also helps in maintaining a healthy weight, which lessens the load on your joints. It’s important to do warm-up and cool-down exercises for at least five minutes when you exercise, as this will help prevent joint damage. This is especially important regarding joint care over 50 years of age.
Why It Is Important to Maintain Flexibility
Another thing to consider when it comes to maintaining healthy joints is stretching regularly. Sure, enrolling in a yoga class will do wonders for your flexibility. However, even just a few basic stretches throughout the day can make a huge difference to your joint health. When you stretch, the tendons and muscles surrounding your joints are kept supple. This helps improve the range of motion and reduces stiffness. If you sit at a desk for a prolonged period of time, your muscles can grow tense, and your circulation is affected. So, be sure to periodically get up and do a few stretching exercises.
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How Inflammation Affects Your Joints
Although short-term inflammation is part of your body’s healing process, long-term inflammation can be bad for your joints. Over time, joint damage can contribute to degenerative joint diseases or arthritis. Therefore, it’s important to try to live a lifestyle that doesn’t promote inflammation. Focus on reducing ultra-processed and sugary foods, and consume more foods that are rich in omega-3s and other beneficial nutrients. Regular movement, stress management, and proper sleep can also help prevent inflammation.
The Importance of Adequate Hydration
Staying properly hydrated is also very important for your joints. This is because water is a key component of the lubricant that cushions your joints when you move, called synovial fluid. Additionally, cartilage acts as a shock absorber in your joints, and they are about 70 to 80% water. This tissue can become less effective when you are dehydrated, which increases the likelihood of friction and joint stiffness. Drinking water regularly throughout the day will assist in maintaining cartilage elasticity and help deliver nutrients to joint tissues.
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Which Supplements Can Help
Collagen, glucosamine, and MSM are popular supplements that are renowned for supporting joint health. Collagen is a key protein in cartilage, glucosamine supports the repair of damaged cartilage, and MSM is a natural sulfur compound with anti-inflammatory properties. Together, these three supplements help to improve your joint mobility while also decreasing discomfort and supporting overall joint function. Fish oil is another anti-inflammatory supplement that can help maintain healthy joints. Additionally, curcumin, a compound derived from turmeric, is known to have a strong anti-inflammatory effect.
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The Role of Good Posture
Maintaining good posture is also important for the health of your joints. This is because bad posture can put strain on your spine, as well as your knees, hips, and ankles. Your body’s weight isn’t evenly distributed when your posture is off, and this can increase pressure on your joints. You can improve your posture over time by doing exercises that strengthen your core, such as yoga, pilates, and tai chi. These types of exercise also make you more aware of your body, which means you are more likely to correct your posture when you notice that you are slouching.
Why You Should Wear Good Shoes
Wearing supportive shoes is also vital for joint protection, especially in your lower back, hips, and knees. Make sure to choose footwear that has proper arch support and cushioned soles. This will help absorb shock, reduce the impact on your joints, and help maintain proper alignment. Cheap and poorly-constructed shoes can increase the stress on your joints and even alter your gait over time. Rather, choose shoes that are specifically designed for your foot type and activity level, and try to avoid high heels or flat soles with no support.
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Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
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