Are you thinking again of how to get a beautiful and shinier skin by overlooking your joint pain? As per the recent trends where everyone is going crazy to look young, so the market is offering such a variation in the range of products. People are following this blind race, but neglecting any pain related to bones and joints. The earlier you start to care for your joint pains the sooner you will see the benefits and the longer you will live happily in your life. “When my grandmother got arthritis, she couldn’t bend over and paint her toenails anymore. So my grandfather does it for her all, the time even his hands have arthritis too. That’s the care. ”
The picture above suggests that with increasing age the incidence of arthritis increases. The arthritis is seen more in male that in females as far as knee pain is considered, but the other joints are seen more affected in females than males.
What happens to joints in arthritis?
There are many types of Arthritis. Out of which Osteoarthritis is the most common one involving wear-and-tear damage to your joint’s cartilage. As the ends of the bones become hard and stiff, it is unable to lubricate the joint properly during movements.
You can’t always prevent arthritis occurrence as it certainly cannot be cured by vaccines. Some other causes such as increasing age, family history, and gender are out of your control. Yet there are a few health habits you can change to reduce your risk of developing painful joints as you get older. Many of these steps like exercising and eating a healthy diet prevent other diseases too.
“It is something that affects you throughout life. So if you are interested to find ways to perform activities while protecting your joints and respecting your body.” The good news is there are many things you can do to reduce pain.
These are some suggested ways so that your incidence of arthritis is postponed and prolonged:
1Do non-impact exercises:
There is a wrong notion among people that doing exercise will make arthritis worse, but the opposite stands true here. Unless you are good to work and sweat, gain a pace, try to cross- train, choose an over bridge rather than a short route. Exercise programs should include both aerobic ones like walking, swimming, or running. It should involve such strengthening exercises. High- impact like long-distance running and soccer put a lot of stress on the joints. It can wear down the cartilage faster than normal, so if having a hobby, then a short routine will necessarily work.
Experts recommend that water exercises are best. Physicians recommend slow speed cycling as a good activity to sustain bone strength for a long time. These are especially for those looking to stay active and practice arthritis prevention.
Take care of your increasing body weight:
This time, the matter is a bit serious if you are unable to control your increasing weight. Because the irregular way to control your diet or ‘n’ number of appointments with your dietician will not be able to help your much if you are not conscious what you should be eating and what not. The fact is your knees have to support your body weight. Being overweight or obese can take a real toll on them. If you’re just 10 pounds overweight, the force on your knee as when you take each step increases by 30 to 60 pounds. So you be better careful as your weight and arthritis are directly related.
Check your vitamin D level:
About 60 percent of our world population is deficient in vitamin D and especially women. If you could ask your doctor to check your vitamin D levels then it is a smart move for arthritis prevention. Patients who have adequate levels of vitamin D have less progression of osteoarthritis. Exposure to morning sun-rays is extremely beneficial to prepare vitamin D in our body. This is because no other nutrient source other than milk could provide vitamin D. Our body can synthesize it in the sun-rays on its own just avoiding the UV exposure which is at its high during the mid-day time usually.
2Avoid injuries and joint hurts:
It is extremely not probable that when you are getting hurt as no one wants to be sidelined by an injury. Taking preventive steps will help you safeguard your health today and may serve as arthritis prevention in the future. If you are focusing on sport and exercise, it will be challenging but try to be doing it safely by knowing your body’s limits. Be sure to start any new exercise program gradually overdoing it early on is a surefire way to get hurt.
3Shop out your high heels:
As per following your favorite celebrity, just be careful about your joint pain too. The human foot was not designed to be on its toes all day long, a fact that most of the fashion designers just don’t care about. It’s OK if you wear them occasionally, but if used all the time, they can cause a lot of problems. If you can switch to a more joint-friendly style most of the time, your body will thank you.
Foods that will strengthen your joints:Certain fish are rich in omega-3 fatty acids which are a very well known healthy polyunsaturated fat. Omega-3s have a number of health benefits and known to reduce inflammation in the body.
As the rheumatoid arthritis is a major type of inflammation, so it does a lot of cure by relieving from pain too. One of the studies found out that eating fish regularly may be at lower risk for rheumatoid arthritis. Other sources of omega-3 are walnuts, flax seeds etc.
4Use some better body mechanics:
To maximize the benefits of your arthritis prevention program, alternate aerobic activities should be done. It could be either walking or swimming with strengthening workouts. It will work really well. Also, add some stretching along with this to maintain your body flexibility. Regular work-outs can be a key component in keeping joint pain at bay. It can give you more energy and improves your mood. You may include walking, cycling, swimming, and light weight training for 30 minutes.
Always remember this. You don’t exercise when joints are inflamed. Take a break if you feel pain, and alternate positions periodically when performing tasks such as gardening or cooking. If you are too old to do these, then you may opt for general walking around your apartments or in a garden. There are simple and fit for all ages Yoga asanas and they can be learned from trained yoga teachers. They are 100% curing effective since proved.
Sometimes we get irritated that every diet planning suggests drinking plenty of water and in a childish manner, we may say that why don’t they suggest to drink a cola or a Pepsi. But to all the solutions, you should always remember that as you will not enjoy a juice shower in the morning bath but will surely prefer plain water only. Similarly, our cells inside our body love to be hydrated with plain water and the beneficial minerals in it. The cartilage in our joints is made up mostly of water, which is what makes it such a great cushion for the joints. When we’re dehydrated, water gets sucked out of the cartilage and it’s more easily damaged by wear and tear.
6Boost your immunity by eating fresh and green food items:
Eating fresh fruits and vegetables help you much to keep your immune system in a healthy and nutritious state. Quite a number of researchers are exploring the effects of diet, exercise, age, psychological stress, herbal supplements, and other factors on the immune response, both in animals and in humans. It is good to know that general healthy-living strategies are the best way to start giving your immune system the upper hand. As the presence of phytonutrients and antioxidants are profoundly present in them, you will need to go nowhere than these natural supplies for your body.
Some extra points to remember if you got interested in indulging yourself into these activities:
- Avoid overtreatment: – Talk with your doctor if you are using strict regimes to reduce arthritis pain but still there is no effect in that pain.
- Avoid under treatment: -Don’t try to ignore severe and prolonged arthritis pain. It may mean you have joint inflammation or damage requiring daily medication.
- Avoid your focus from pain: – Don’t be depressed due to pain and also don’t give too much care for pains and keep the movement of that part.
Recommendations are to carry your purse or other bags on your forearm rather than gripping the straps with your hands. Another way to approach this, he says, is to get help. Have someone carry the bags for you and give your joints a rest to avoid arthritis pain.