8 Helpful Ways to Keep Joints Healthy and Strong

Aside from our bones and muscles, our joints are important, too. They are responsible for holding our bones together. It lubricates bones to provide movement without friction. However, various problems with joints develop as we age. There is the onset of different musculoskeletal disorders which causes too much pain in our body parts.

As early as now, it is your primary duty to take care of your joints. Here are the 8 ways on how to keep our joints strong and healthy:

Keep Normal Weight

If you are overweight, it is important that you slim down. According to study, every pound you lose eliminates at least 4 pounds of weight off your knee. This will prevent wear and tear on the joints.

Do Aerobic Exercises

Exercising regularly allows your blood to circulate which keeps our cartilages well nourished. It is important to stay active as always. Better choices are walking, cycling and swimming, 30 minutes at least 5 days a week.

Build Up Muscles

Our muscles protect our joints from sudden shocks and forces. It is important to build up the muscles that surround our joints.

 

Stretch Everyday

Stretching is very important to fight stiffness and protect cartilage from wear and tear. It also improves our ability to move our joints. Perfect forms of stretching are yoga and Pilates.

Eat Healthy

Nothing beats eating healthy. Make sure that you eat foods that are rich in vitamins, especially D, protein, calcium and other essential minerals. Include in your diet foods such as apples, avocados, berries, spinach, and papaya, among others.

Supplement Up

If you are showing symptoms of osteoarthritis, there are joint supplements that can be beneficial for you. Glucosamine and chondroitin supplements can help protect your cartilage. You can also take supplements rich in hyaluronic acid and collagen to maintain the youthfulness of your joints.

Maintain Proper Posture

Poor posture can lead to tightened and compromised muscles. If your body is static, your vertebral discs will have a poor nutritional blood supply. So it is important that we always move to combat spinal pain.

Avoid Stress

Stress can drive down the production of collagen and other essential minerals that are necessary for healthy joints. As much as possible, learn how to manage stress.

8 Most Common Orthopedic Disorders

If we do not take good care of our bones and muscles, there is a huge tendency that we will acquire diseases and disorders. Without proper nutrition and exercise, our bones and muscles will deteriorate and will become dysfunctional. These conditions in our body’s musculoskeletal system should be immediately provided with clinical care.

Here are the 8 most common orthopedic disorders:

Arthritis

This condition refers to the inflammation of joints and connective tissues around the body. It causes pain, swelling, and stiffness in joints, muscles, ligaments, tendons or bones. Usually, arthritis is caused by the wear and tear of joints over time.

Bursitis

This is the inflammation or irritation of the bursa or the sac filled with lubricating fluid that decreases rubbing, friction and irritation. Bursitis is caused by repetitive or sudden serious injuries.

Fibromyalgia

Fibromyalgia is a chronic condition that causes too much pain in muscles and soft tissues all over the body. Although the cause is unknown, researchers attribute sleep problems and stress as the cause of this condition.

Fractures

A fracture is a partial or complete break in the bone. It happens when there is too much force applied to the bone that the bone could not handle. Major causes of fractures are falls, trauma, and even a sudden blow or kick to the body.

Kyphosis

Kyphosis is also called roundback or Kelsos’ hunchback as it causes an abnormal curvature of the spine. This condition can be congenital or due to acquired conditions including metabolic problems, neuromuscular conditions, and osteoporosis.

Osteoporosis

This condition is characterized by a decrease in bone density which causes bones to become weak and fragile. Osteoporosis will lead to abnormally porous bone that is like a sponge. 1 out of 2 women while 1 out of 4 men will break a bone due to osteoporosis.

Paget’s Disease of the Bone

This is a chronic condition that causes the bone to become enlarged and deformed. The bones may be dense, but fragile due to excessive breakdown and deformation. Researchers believe that viral infection causes this condition.

Scoliosis

This condition is often first diagnosed in children. Scoliosis happens when the spine is bent abnormally. People with scoliosis have a difference in shoulder height and head not centered with the rest of the body.

Top 10 Healthy Food for Stronger Bones

Our bones serve as the structure of our body which also provide protection for our internal organs. Without our bones, it is impossible to move. Thus, we should give importance to our bones by eating healthy foods that make them stronger. The key to making them healthy is daily consumption of foods rich in calcium and vitamin D.

Here are the top 10 healthy foods that make our bones stronger:

Yogurt

Yogurt is fortified with vitamin D. It can be a creamy way too to provide you enough calcium. A plain yogurt contains 30% of your calcium and 20% of your vitamin D for the day.

Milk

Milk is our number one source of calcium. You can choose brands of milk that are fortified with vitamin D, too. It is advisable to drink at least one glass of milk daily.

Cheese

Cheese is also a powerhouse of calcium. A 1.5 ounce of cheese contains over 30% of your daily value of calcium.

Eggs

Eggs are a good source of non-dairy calcium. One egg contains 21 mg of calcium. But more importantly, eggs are very rich in vitamin D and other nutrients.

Sardines

Sardines are rich in Omega-3 fatty acids which may slow down bone loss. It is also a surprisingly good source of vitamin D and calcium.

Spinach

Apart from calcium, these leafy greens provide you magnesium, vitamin C and K, fiber, iron and phytonutrients which are essential for a healthy bone.

Salmon

Along with sardines, salmon is a good provider of Omega-3 fats. It also has a precious dietary vitamin D essential to protect bone mass.

Tofu

Tofu is a highly nutritious food made from soya beans. It is a good source of calcium and other essentials such as protein, iron, manganese, phosphorus, selenium, and others.

Nuts

This tiny-but-incredible food contains essential vitamins and minerals, and healthy fats. It is high in magnesium, potassium and vitamin B6. Some varieties of nuts are also excellent sources of Omega-3 fats.

Onions

Onions contain a certain type of polyphenol which strengthens the bones. According to a study, eating onions daily may improve bone mass by 5%.