A joint is a body part where two or more bones meet and join to allow movement with the help of the cartilage tissue. You might have barely thought about your joints until pain attacks your knees or other body parts.
Joints require as much care as any other body part to keep you going strong even as you age.
Every part of your body is essential, especially that which joins different bones in your body: the joints. Keeping fit can be challenging to many. However, you can work alongside a trainer, nutritionist, and other specialists who can help you in your healthy-joints journey.
Prevention remains better than cure. Treating joint-related issues such as arthritis is an ongoing process, involving a chiropractor North York and a healthy regular routine. Here are the best practices for how to keep joints healthy as you age:
1. Joint Exercises
Maybe the last exercise you did leave you feeling worse than before, with shoulder pain and body fatigue, but that shouldn’t prevent you from trying again. You might have exercised a lot, done it irregularly, or chosen an inappropriate form of exercise.
Regular exercises have been a lifesaver by helping your joints stay fit and healthy even as you age. They help minimize joint pain, inflammation, cartilage damage, and stiffness. Below are some of the best exercises you can engage yourself with for healthy joints;
- Nature walks.
- Bike riding.
- Lifting weights.
2. No smoking
Doctors and other specialists have associated tobacco use with health issues, especially joint pain and other related problems. Smoking increases inflammation across the victim’s body, directly affecting the joints and lowering the healing and recovery rate in case of joint or cartilage injury.
While it can be tricky to quit smoking for good, especially for long-time smokers, doctors have advised at least 8-10 hours of quitting, alongside a balanced diet, to retain the required oxygen to carbon monoxide ratios. Working alongside a professional counsellor can also be great for those planning to quit smoking.
3. Healthy Diet
One of the best paths you can take for your joints and the entire body is to keep up with a healthy, balanced diet. Doctors and nutritionists have recommended certain foods (anti-inflammatories) for healthy joints to serve you across decades and decades; the foods include;
- Nuts for healthy fats and antioxidants.
- Fruits and vegetables for antioxidants.
- Fish and omega-3 for anti-inflammatory effects.
- Olive oil for anti-inflammatory effects.
- Dairy products for their richness in Calcium.
Foods that are not healthy for your joints include;
- Added or processed sugars.
- Gluten-filled foods.
- Processed and excessive red meats.
- Highly processed foods.
- Foods are high in salt.
- Foods are high in Advanced Glycation End products. (AGEs).
- Uncontrolled fried foods.
4. Healthy Weight
The joints are built to withstand a certain range of weight, which, if exceeded, can adversely affect the joints and the entire body. Simultaneously, being underweight exposes your joints to the risk of cartilage damage and joint injury, thus causing body instability.
Maintaining a healthy weight has been a mega challenge for many, and it’s easy and less demanding. You just need to take a balanced diet, alongside regular exercises and adequate hours of sleep. Seeking a doctor’s or mentor’s help on your weight management journey has proven beneficial to many.
5. Water and Hydration
Water constitutes the largest percentage of the human body and thus should be taken seriously. Doctors have recommended at least eight glasses of water daily for maximum hydration. Adequate water consumption has plenty of benefits for the joints, including;
- Enhanced physical performance.
- Protecting the joints from injuries.
- Shielding the cartilage from damage.
- Controlling body weight.
- Adequate oxygen supply across the body.
6. Health Issues with Unhealthy Joints
Below are several issues associated with unhealthy joints and lifestyles;
- Joint infections result in inflammation and pain.
- Dehydration results in joint instability.
7. Supplements for Joint Health
Doctors and specialists have recommended several supplements to boost joint health and keep you going for years. Some of the commonest supplements include;
- Boswellia serrate extract.
- Curcuma longa extract.
- Passion fruit peel extract.
- Collagen hydrolysate.
- Omega-3 fatty acids.
8. Chiropractor Clinic
Joints do not call for much medical attention, especially if you keep up with the above tips for healthy joints. However, you need to contact your chiropractor in case of the following conditions; sudden swelling around the joint(s), intense joint pain, numb joints, and dislocation.
Alternatively, you can conduct a DIY therapy on your affected joint with over-the-counter pain relievers and anti-inflammatories such as ibuprofen or naproxen sodium. Cold or heat therapies have also been proven helpful in managing joint issues.
Doctors can recommend a joint replacement if the pain prevents you from living a smooth life and conducting your daily operations.