8 Secrets of Maintaining Joint He alth Until Old Age

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8 Secrets of Maintaining Joint He alth Until Old Age
8 Secrets of Maintaining Joint He alth Until Old Age

A joint is the link between two bones that allows you to bend your knees and elbows, bend, turn, walk, wave or write. Given its important role, joint he alth needs to be maintained in order to continue to function properly

This assumption is not proven. Everyone does have a part of the brain that is more active on one side, but in carrying out its functions, the right and left brain work together and coordinate with each other.

8 Secrets of Maintaining Joint He alth Until Old Age - Alodokter

This shows that it does not mean that if a person has more dominant brain activity on one side, then the other side of the brain becomes less functional.

Various Ways to Maintain Joint He alth

Maintaining joint he alth 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 he alth that you can do:

1. Maintain weight

Overweight causes the joints in the knees, hips, and back to have to bear more weight.

The heavier a person is, the higher the risk of joint disorders. Therefore, maintaining joint he alth can be done by losing weight.

2. Avoid sitting too long

Sitting all day long, whether watching TV, working or driving, can increase the risk of developing joint disorders. This is because 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 30 minutes.

3. Pay attention to body posture

Poor posture, for example due to an incorrect sitting, standing, or walking position, can increase the load on the joints.

For that, make it a habit to stay upright when standing or sitting. When sitting, make sure your back and shoulders are straight, your feet touch the floor, and change positions every 30 minutes.

Do not sit with the pillow too high or in a sideways position for too long.

4. Eat nutritious food

Maintaining joint he alth can also be done by eating foods rich in calcium, protein, selenium, vitamin D, antioxidants, and omega-3 fatty acids.

Foods that are good for maintaining he althy joints are fruits and vegetables, fish, olive oil, whole grains, milk and dairy products (such as cheese or yogurt), nuts, or green tea.

5. Don't smoke

Quitting smoking can be one way to maintain joint he alth. According to research, smoking can have a negative impact on joint and bone he alth.

Smoking can increase the risk of osteoporosis, it also makes 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 rheumatoid arthritis.

6. Exercise regularly

Several studies have found that exercise that increases the heart rate, such as aerobic exercise, is known to reduce swelling in the joints.

In addition, you are also recommended to do sports with weights according to your ability, 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.

7. Warm up and cool down before and after exercise

Some people often don't 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. Warm up and cool down can be done for about five minutes, before and after exercise.

8. Avoid excessive exercise

Exercise regularly can indeed maintain joint he alth and make the body fitter. However, don't force yourself to continue exercising if you experience muscle or joint pain.

You should recognize the signs when your body needs rest. If your muscles or joints remain sore for days, take a break from your regular exercise routine. Make sure to see a doctor if the pain doesn't go away.

By applying the ways to maintain joint he alth above, it is not impossible for your joints to stay strong and he althy until old age. If you experience pain due to joint disorders, don't hesitate to see a doctor. Prompt and appropriate treatment can prevent joint disorders from getting worse.

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