6 Simple Ways of Improving Your Joint Health
Did you know that around 3.7 million people, or 15% of the Australian population, are suffering from conditions affecting the joints? Osteoarthritis, rheumatoid arthritis and gout are just some of the most common types. However, there are some simple things you can do to prevent this from happening, or at least decrease the symptoms and ease the pain.
Take Supplements
There’s no need to emphasize it, but joint pain can be very strong and uncomfortable. There’s no human on the planet that wants to live with that kind of pain. So, if you’re dealing with this issue and you want to find a solution, why don’t you try a reliable and expertly formulated supplement for joint health? Keep in mind that food should be your main source of nutrients, but adding some supplements can be of great help.
The market is filled with these supplements, so be careful what you choose. One of the best options you have is supplements with turmeric. Turmeric has the power to reduce inflammation, which can be very helpful when you’re in pain. It contains antioxidants, which is great because they neutralise free radicals that can cause tissue damage.
These supplements will also relieve joint inflammation, swelling and mild arthritis symptoms. When infused with some vitamin C and encapsulating aids, they become even more efficient. Glucosamine is another supplement that can help you because it contains compounds that are naturally found in cartilage. The main role of glucosamine is to help the cartilage retain a certain level of water. As a result, you get better elasticity.
Collagen is one of the most important supplements. It’s crucial if you want to support and improve the collagen levels in your body. As we get older, our bodies produce less and less collagen, so we need the supplement to keep moving. Besides being good for our joints, it’s also beneficial for our bones, hair and nails.
Fish oil is another great supplement because it contains omega-3 fatty acids. It has the power to reduce inflammation and support cartilage health, just like turmeric does. Calcium is another essential because it’s crucial for bone and joint health. It’s easily absorbed in the body, and when combined with copper, zinc or magnesium, it’s the perfect joint health formula.
Get More Exercise
If you want to improve your joint health, you need to exercise more. Incorporating some type of movement into your daily routine is very beneficial because movement keeps the joints lubricated. There are so many options. You can do low-impact activities such as swimming, walking or cycling.
These activities strengthen the muscles around the joints, giving them better support and stability. If the muscles are stronger, you put less pressure on the joint. This lowers the pain and the risk of injuries. You can also do gentle stretching and mobility exercises to improve your flexibility.
If you’re already dealing with mild pain, doing some exercise can reduce inflammation and improve circulation. But if you don’t have the pain but want to prevent the condition from happening, it’s important to stay active, keep and healthy weight, and reduce unnecessary stress on weight-bearing joints like the knees and hips.
Don’t Forget Stretching
Yes, exercise and movement are important, but stretching is as well. If it’s not that important, you won’t see athletes stretching before a game or practice. If you don’t stretch, the tightness from one area can lead to stress in another. When you’re stretching, the joints move with even tension, strength and muscle balance. So, no matter what kind of exercise you choose, always stretch beforehand.
Quit Smoking
Oftentimes, taking the right supplement for joint health or wearing the right orthotic-friendly shoes is not enough. If you smoke and have joint issues, it’s time to quit smoking because it has a really negative impact on the musculoskeletal system. The main damage is that it lowers the ability of the bones to store calcium and also reduces their blood supply.
If, because of some reasons, you can’t quit, make sure you reduce smoking. This is for your own health because smoking reduces the cartilage around the joints. When this happens, your joints are more susceptible to chronic pain and arthritis. Keep in mind that even when people get an orthopaedic injury, smoking slows down the healing process.
Lower Alcohol Intake
Having a glass of wine with dinner or one beer when you go out with friends is alright. However, excessive drinking can cause a lot of harm to your body, especially your joints and bones. Joint health supplements won’t be of great help if you don’t have control over this aspect of your life. Drinking too much affects the way your body absorbs and stores minerals from your bones.
As a result, you’ll feel the negative impact on other functions of your body, like the cardiovascular system. When you’re drinking a lot, you get less hungry for food. This impacts your vitamin and nutrient intake, especially vitamin D, calcium and collagen, which are crucial for your joint and bone health. Plus, when you’re intoxicated, the chances of getting orthopaedic injuries like fractures and strains are much bigger.
Adjust Your Diet
Eating foods that are nutrient-rich can make a big difference when it comes to managing and preventing joint pain. You can start the day with fortified cereals, for example. Pair them with your favourite calcium-rich milk and you get the perfect boost to start the day and support joint function.
For lunch, you could have salmon, because it’s packed with vitamin D and healthy fats. They will reduce inflammation and relieve sore joints. Add some dark green vegetables in the plate and you’re good to go. Things like spinach, Swiss chard, and bok choy will give you lots of vitamins and antioxidants.
Don’t forget dairy products. Foods like yoghurt and milk are valuable sources of vitamin D and other nutrients that can help you ease stiffness and improve your mobility. Once you incorporate these foods into your diet, you’ll notice a difference because your joints will start to work smoothly and the pain will reduce.
