There is not a specific joint diet. One needs to follow a healthy diet that includes variety of foods. A balance of all important food items including fruits, vegetables, cereals and pulses, dairy products, eggs, fish chicken and meat should be maintain. It is advisable to have food that is rich in Omega 3s. Omega-3s may help keep your joints healthy, as well as reduce inflammation. People who do not like fish can take fish oil capsules.
Calcium and vitamin D keeps bones strong, and only strong bones can help you to keep you on your feet while preventing you from falls that can damage your joints.
Milk and Dairy products are the best sources of calcium. Along with dairy products, green leafy vegetables like broccoli and kale are also good source of calcium. If you are not getting enough calcium from your diet you can rely on calcium supplements.
Similarly, it is also important to have enough vitamin C, K and A to maintain joints health.
- Vitamin C: plays crucial role in the production of cartilage, it eliminates the free radicals from your body that may damage healthy cartilage.
- Vitamin K and D helps in absorbing calcium to strengthen bones.
- Vitamin A: According to a study entitled Retinoid Acid Receptor Antagonists in Bone and Cartilage Repair at pharmalicensing.com, vitamin A is a leading vitamin in the development and homeostasis of both cartilage and the skeleton.
Glucosamine is a natural chemical compound in the cartilage of our body and helps the healthy function of joints. Glucosamine supplements should be taken only if you are advised by your doctor and under his supervision.
Maintain optimum Weight for Healthy Joints
Keeping your weight in a normal range as per your height and age will help keep your joints free from too much pressure. Expert suggests that losing just a few pounds will reduce strain off your joints and helps to keep them healthy. where as, even a pound weight gain adds load on our main joints that can lead to easy breakdown of cartilages.
It is estimated that when a 70kg man plays football or basketball or performs a running race, he will apply around 210kg of force on his knee.
Don’t sit still-Keep moving
Joints can be kept healthy by bodily movements. Movement can help you to relieve stiffness of joints. Keep on changing the position while watching TV, reading or working. Take short breaks from your desk and move around to loosen the stiffness.
Stretching is Important
Stretching is the most important type of exercise; suggests the arthritis experts. Try to stretch daily.
It is also important to perform light warm up before exercising and stretching, to loosen up the joints, ligaments and tendons covering the joints.
Go for Low-Impact Exercise
Law impact exercise such as walking, cycling and swimming are best choice of exercise to protect your joints. Pounding and jarring type of high impact exercise bears the risk of injuring the joints and cartilage. If you are suffering from arthritis consult your doctor or physiotherapist before starting any exercise regimen.
To put less stress on joints and stabilise them, strong muscles are needed. Weight bearing exercises is best way to enhance metabolism, create stronger bones and strengthen muscles. You can perform various muscles strengthening exercise under the supervision of specialist.
Maintain appropriate posture
Maintaining the good posture is important to protect all joints. You can improve your posture by regular walking or swimming.
Similarly do not forget to wear safety guards such as knee cap, elbow pad to protect your joint and body while doing high risk activities such as skating or sports.
Avoid over Exercising
Know where to stop, over exercising can overstressed joint. It is normal to have aching muscles after exercising; however if pain persist for more than 48 hours- means you have over exercise. Be careful next time to avoid damage to joints.
Soothe muscles and joints
- Use Ice pack to relieve joint -muscle pain, its natural pain reliever. It also helps to relieve swelling. Do not apply ice directly to the skin
- Warm bath-a warm bath after intense workout can greatly soothe your muscles and joints and make you relax.
Help from therapies
Yoga, Pilates and tai chi are some excellent form of exercise therapies that not only helps to improve your posture and balance; it also keeps you active and sharp mentally.
Taking such simple but effective steps will surely make your joint healthy and strong, keep you fit and mobile and also helps to stay away from risk of arthritis and osteoporosis.