8 Secrets of Maintaining Joint Health Until Old Age

Joints are the links between two bones that allow you to bend your knees and elbows, bend, look, walk, wave or write. Given its important role, joint health needs to be maintained from now on so that it can continue to function properly.

Joints and bones are parts of the body that are part of the musculoskeletal system. Inside the joint there is cartilage (cartilage) and synovial fluid which acts as a cushion between the bones so they don't rub against each other.

As we age, these cushions thin out, causing friction between the bones. This is what makes your joints damaged and triggers the appearance of arthritis or arthritis.

Various Ways to Maintain Joint Health

Maintaining joint health is important for everyone, especially arthritis sufferers. That way, the pressure, burden, or pain on the joints can be reduced. Here are some ways to maintain joint health that you can do:

• Maintain weight

  Being overweight causes the joints in the knees, hips, and back to have to carry a greater burden. The heavier a person's weight, the higher the risk of joint disorders. Therefore, maintaining joint health can be done by losing weight.

• Avoid sitting too long

  Sitting still throughout the day, whether watching TV, typing, or driving, can increase the risk of developing joint disorders. Even though the more you move, the more flexible the joints become and reduce the risk of developing joint disorders. If your job requires sitting for long hours, stretch at least every 15 minutes.

• Pay attention to body posture

  One way to maintain joint health that is still quite foreign to some people is to maintain good posture. Poor posture, for example due to the wrong sitting, standing, or walking position, can put increased stress on the joints. To outsmart, maintain an upright position when sitting with your back and shoulders straight, both feet touching the floor, and change positions every 30 minutes. While sleeping, make it a habit to maintain a comfortable body position while maintaining the curvature of the spine. Do not sit with the pillow too high or sideways for too long.

• Eat nutritious food

  Maintaining joint health can also be done by eating foods rich in calcium, protein, vitamin C, vitamin D, antioxidants, and omega-3 fatty acids. Foods that are good for maintaining healthy joints include fruits and vegetables, fish, olive oil, whole grains, milk and dairy products (such as cheese or yogurt), nuts, and green tea.

• Do not smoke

  Quitting smoking can be one way to maintain joint health. According to a study, smoking has a negative effect on joint and bone health. Smoking can increase the risk of osteoporosis, as well as making bones prone to fractures due to decreased bone density. Not only that, smoking can also increase the risk of developing bursitis, tendinitis, low back pain, and so on rheumatoid arthritis.

• Exercise regularly

  Several studies have found that exercise that can increase the heart rate, such as aerobic exercise, is known to reduce swelling in the joints. In addition, you are also recommended to do light weight lifting so that the muscles that support the joints become stronger. However, if you are experiencing joint pain, it's a good idea to try other less risky sports, such as walking, swimming, or cycling.

• Warm up and cool down before and after exercise

  Some people often do not warm up before exercising. In fact, doing light movements before exercising can prevent joint injuries that can occur during exercise. Not only that, you are also advised to cool down afterwards. Warming up and cooling down can be done for about five minutes, before and after exercise.

• Avoid excessive exercise

  Regular exercise can indeed maintain joint health and make the body fitter. However, the benefits of exercise will not be obtained if done in excess. Therefore, you must be able to recognize the signs when the body needs rest. If your muscles or joints feel sore even after days, take a break from your regular exercise routine. Immediately consult a doctor if the pain does not go away.

By applying the ways to maintain joint health above, it is not impossible that your joints will remain strong and healthy into old age. If you experience pain due to joint disorders, do not hesitate to consult a doctor. Prompt and appropriate treatment can prevent joint disorders from getting worse.