Eat Right to Keep Joints Strong
A How-To Guide To Joint Health
Keeping your joints healthy and strong is imperative for long-term mobility. Sadly, it also becomes harder to maintain over time due to natural wear and tear or an underlying complication. Here’s how you can build strong bones and joints with simple lifestyle modifications.
Change Your Diet
Fish, such as tuna and salmon, are great for protecting bones and joints due to their high omega-3 fat content, which fights inflammation. Nutritionists suggest at least 3 ounces of fish twice per week. To make it more potent in fighting rheumatoid arthritis and other joint conditions, lather fish with extra virgin olive oil before cooking. Extra virgin olive oil is pumped with the monounsaturated fats as well as a compound called oleocanthal, which has properties identical to NSAIDs.
Calcium is another important mineral that combats bone and joint deterioration. Green, leafy vegetables and milk. Cheese is also a good source of calcium, but consumption should be limited due to high fat content.
Fruits including grapes and oranges contain the same inflammatory-fighting antioxidants that protects the joint from too much pressure. Replace your snack or dessert with some fresh fruit.
A healthy diet can be accompanied by multivitamin tablets at least once per day. Consult a physician before taking any medication or multivitamin, although most products sold over-the-counter are safe enough to be consumed without the need for a physician’s go signal.
Most people who suffer from arthritis or osteoporosis are categorized within the geriatric population. However, factors including family history and living conditions can accelerate the development of joint diseases. Exercising regularly can help you shed some weight and ultimately relieve pressure sustained by weight-bearing joints like the knees and hips.
Ideal exercises that promote joint health include aerobics, which get the heart rate pumping and minimizes joint swelling, hiking, running, and bicycling. Swimming also promotes cardiovascular and musculoskeletal strengthening through low-impact full body training.
If you haven’t got the time to visit a gym or fitness center every week, try to do at least 30 minutes of walking outside. Living a sedentary lifestyle can put you at risk for joint pain since less movement creates more stiffness in the joints. Not only is regular walking good for joint health, but also lets you get vitamin D from the sun. If you can’t go outside due to harsh weather conditions, try to walk up and down the staircase at least twice per day.