The musculoskeletal system is a complicated framework made up of bones, joints, and muscles. Thanks mostly to the joints, which are where the bones of the knee, hip, wrist, and shoulder meet, it serves the purpose of allowing movement of the human body. We can run, jump, spin, etc. because they roll, slide, twist, or bend like a hinge.
A thin layer of cartilage (semi-soft tissue consisting of proteins, carbohydrates, and water) covers the ends of the bones, cushioning the joint and assisting in the even distribution of the load when we apply pressure to it. Our bones can move freely and without resistance because of the surface’s slick, smooth finish.
If you always want your bone and joint health, then you are at the right place. Today we will talk about how you can take care of your joints.
Ways To Take Care Of Your Joints
It’s never too late to think about joint health. Prepare yourself with a precautionary supplement, exercise and many more.
- Perform Physical Exercise
Exercise and movement loosen stiff joints, lessen pain, and tone the muscles that surround joints. Start practising daily exercise. Swimming is one of the best because it relieves pressure on the joints and helps preserve flexibility and range of motion. A daily walk will also be beneficial, but it’s important to remember to warm up and accelerate only when your muscles and joints are prepared. As long as it is done regularly and gently, climbing stairs is also beneficial for your health. Perform the exercise as much time as you want.
- Add Dietary Supplement
Glucosamine and chondroitin sulphate are substances that help keep joints lubricated and help regenerate and repair damaged cartilage. MSM powder is a supplement that is ideal for joint health because it has glucosamine and sulfur substances. MSM stands for Methylsulfonylmethane. It is a supplement suggest by the doctor for a patient who has joint and bone problems. MSM powder contains anti-inflammatory properties that reduce inflammation from the bones and cartilages. MSM powder is ideal to use for joint problems or as a precaution to save bone health. Hence, it is a perfect supplement to use by arthritis patients. In addition, it supports bone formation and increases bone flexibility. MSM powder is a source of sulfur compounds that fulfil the sulfur needs in the body.
- Maintain a healthy weight
Joints have a maximum force that they can withstand. It’s likely that we are exerting more strain on them than we realise if we are overweight. Our knees are under increase strain with each additional pound we put on. Weight loss dramatically lowers knee osteoarthritis-related pain, stiffness, and function. According to estimates, decreasing 10 pounds can significantly lower the chance of developing knee osteoarthritis and improve joint health. Hence, it is very essential for you to maintain a healthy weight. Well, regular exercising and performing yoga will help you with joint pain and joint problems.
- Maintain a balanced diet
People who eat a Mediterranean-style diet have been demonstrate to have fewer bone issues like rheumatoid arthritis. Include items like whole grains, fish high in omega-3s like salmon and mackerel, fruits and vegetables high in antioxidants, and seafood like salmon and mackerel are included in the Mediterranean-style diet. Hence, you should have a balanced diet by including all these in your daily routine.
Healthy levels of vitamin E have been link to a decreased risk of joint and bone cell damage, thanks to its anti-inflammatory properties. So, you can add vitamin E to your planner to avoid unnecessary joint problems. They are available in avocado, sunflower seeds, and nuts. Remember, having a supplement does not mean you can avoid a balanced diet. Have a balanced diet with your regular supplement too.
- Keep your posture in check
One of the primary reasons for joint discomfort is poor posture. We frequently unintentionally slouch at the desk or walk with our shoulders and head forward, which causes the spine to be out of alignment. So, it is very important to correct your posture to save yourself from joint and bone problems.
All of your joints are put under stress by incorrect posture, but your knees and hips are particularly hard-hit. It’s crucial to keep your head up, your shoulders back, and your spine straight whether you are sitting or standing.
Rest is a very essential need of life. Enough rest is require to reduce inflammation and support the health of your joints. It is among the easiest approaches to safeguard joints because it requires no effort. Poor sleep can result in tight and painful joints. If you exercise regularly, then it is necessary for your body and legs to take enough rest. Do not rest for hours, immediately after the exercise. A right sleep in day and night can be enough to rest out the bones and joints.