Arthritis is a common disease. It is a condition that causes swelling, pain, stiffness, and a decrease in the range of motion in the joints. Women are more susceptible to arthritis than men. Some of its causes are beyond control like growing older, genetic inheritance, etc. However, you can take steps to reduce your risk of getting arthritis and delay its onset.
12 Ways to keep your joints healthy as you age
Stay at a healthy weight
Gaining weight can put four times the pressure on your knees, hips, and ankles. For every kilogram more than your BMI, your knees and hips feel four times the stress.
A minimum of 30 minutes of exercise five days a week is needed to keep the joints in good working condition. The joints of our body are like the joints of a machine, if unused catch rust and stop functioning. They have to be kept in a good working state if you want them to function properly for a longer time. However, as you age switch over to low-impact exercises like walking, cycling, swimming. The low-impact exercises prevent injuries and wear and tear of joints.
Follow a regular morning stretching regime to keep the joints flexible and to maintain and increase their range of motion.
To watch our video of morning stretches click here.
Several asanas in yoga help to increase flexibility and keep joints strong. watch the video.
While sitting, working, playing, etc, remember to maintain the correct posture. This correct posture prevents the joints from going under wear and tear.
If you indulge in a sport or adventure activities remember to use protective gear so you do not injure your joints. An injured joint is more prone to suffer from arthritis.
Keep Blood Sugar in Check
High blood sugar can cause stiffing of the tissues at the joints. Monitor and control your blood sugar with exercise and healthy eating.
Smoking puts stress on joints and can lead to arthritis. Put in an effort to quit the deadly habit of smoking.
Eat fish twice a week
If you are a non-vegetarian then you would be delighted to know that the fish are rich in Omega 3. Ingestion of Omega 3 has several health benefits, one of that is to reduce inflammation. Vegetarians should incorporate the Omega 3 supplements into their diet.
Cartilages in our joints are mainly made of water. As our body gets dehydrated, it extracts water from these cartilages. As a result, they become easy targets of wear and tear.
Check your Vitamin D levels
Get regular blood tests done and monitor your vitamin D levels. People with adequate levels of vitamin D do not show a speedy progression of arthritis.
Visit your doctor at least once a year for regular check-ups. Early detection of arthritis slows the progress of the disease.
A Word From H2FCare
Adopting a healthy lifestyle keeps the disease of arthritis away. Medicines only treat the symptoms by reducing inflammation and pain. Adopting a healthy lifestyle helps universally and keeps not just arthritis but several other diseases away.