Tips For Healthy Joints
Joint health is a priority among people of all ages and life stages. Whether you are 18 or 80, it’s a good time to learn effective strategies for keeping your body healthy. Try incorporating the following seven tips to support healthy joints at every age.
1. Incorporate Natural Movement Into Each Day
The human body is designed for a set of natural movements. These often incorporate muscles from several major groups. Walking and balancing activities are perfect examples of this type of movement. They require multiple muscles and joints to complete and work to strengthen all those involved.
When you include this type of motion in daily activities, you may notice that joints feel more muscular and require less support. Some minor aches and pains may also start to lessen. However, if any movement hurts to perform, it’s a good idea to stop and consult with your doctor to ensure it is suitable.
2. Eat Anti-Inflammatory Foods
Because some foods work with your body to build tissue and bone mass, while others work against it, what you eat can significantly impact joint health. Aim to include as many anti-inflammatory foods in your diet as possible. These include fresh citrus fruits, berries, and leafy green vegetables. Ginger and turmeric are excellent spice choices that may also help support anti-inflammation efforts.
If your diet is not ideal, you may not get enough of the nutrients your body needs to maintain joints and other tissue. This could lead to deficiencies. Adding high-quality joint health supplements to your daily routine may help fill gaps. Look for products with a good mix of vitamins (including vitamin C), minerals such as Manganese, and herbals such as curcumin, all part of an anti-inflammatory diet.
3. Stay Hydrated
Dehydration can aggravate joint pain and certain degenerative joint conditions. Luckily, this is a simple problem to remedy. Staying hydrated by drinking sufficient water helps flush toxins and buildup from the joints. It also supports healthy cartilage. As a result, adequate hydration may relieve minor joint discomfort.
4. Maintain Good Posture
You do not need to sit with a stiff back to have proper posture. Excessive rigidity is not a natural position for the spine. Instead, aim for a flexible position that follows the spine’s curves and creates balance. Doing so can help support some minor pains associated with poor posture.
5. Increase Weight-Bearing Activities
Joints often benefit from weight-bearing exercise because it helps maintain bone density. The more you use muscles for strength training, the more they pull on the attached bone structure. This generates a natural response where the body generates new bone tissue.
This process results in more robust and dense bones that are less likely to fracture. They are also better able to support your body in daily activities. It is a good idea to start this type of activity slowly and build as you feel more comfortable.
6. Support Flexibility
Flexibility is your ability to move your body through a natural set of motions. Contrary to popular belief, flexibility does not decrease with age. Instead, it is limited by a lack of use. That’s why taking action to preserve and support flexibility is so important. For example, the Arthritis Foundation recommends incorporating stretching as part of a fitness routine to support joint health.
7. Get Adequate Sleep
If you aren’t getting a good night’s sleep on most nights (and that means between seven and nine hours for most people), then your poor sleep hygiene may be affecting your joints. The body uses rest periods to make repairs and balance hormone levels. When it cannot complete these processes due to a lack of sleep, you start the day at a disadvantage. Break this cycle by taking steps to improve your sleep routine and get the rest your body needs.
You can take proactive steps to support healthy joints. For example, adding appropriate physical activities, staying hydrated, adjusting your diet, and using supplements are all great strategies to support joint health at any age.