How to Keep Joints Healthy
Joints have a very important function in the human body. They join two bones together and allow them to move, bend and twist. Imagine trying to write, play a sport, walk, dance or sit without joints. If you live in Summit New Jersey, there are some things you can do to prevent joint damage.
The structure of a joint is simple. Bones are connected by ligaments at the joints and have cartilage between the two bones to prevent them from rubbing together. Injuries, poor posture, being overweight, not exercising correctly and poor diet are among the things that could lead to joint damage.
What follows are some helpful tips on keeping joints healthy.
Address any injury immediately. For joints this is especially true. You must pay special attention to joint injuries because those joint injuries can lead to joint pain and cartilage damage when you get older. See a orthopedic specialist in Livingston immediately if you experience a joint injury. Don’t wait and hope it will get better. Even small injuries can change the molecules of your cartilage.
Poor posture puts pressure on a few different joints. When standing, evenly distribute your weight. This will ensure that one knee or hip does not have added weight to carry. It is the extra weight that can damage the ligaments and wear at the cartilage. Also, remember good posture when you are sitting. This will keep your hips and back from added pressure.
Maintaining a healthy weight can help keep joints healthy. As already mentioned, your knees and hips support your weight. They must do this throughout your lifetime. Added weight puts more stress on those joints. This stress can damage both the ligaments and the cartilage. So remember that a lower body mass will help you in the long run.
Not exercising correctly can lead to problems with many joints. Any sports medicine doctor in NJ will tell you that you should avoid high impact exercises. If you do engage in high impact work outs like weight lifting or running, do not do them every day. Your best bet is to vary your workout with low and high impact activities. Try lower impact aerobics like swimming, biking and walking. When you do weight lifting work on a different set of muscles each time you work out. That way you won’t overtax one area.
Remember that when you put added stress on a joint, you start to damage the cartilage. You should ice your joints after exercise. This will help manage pain and swelling. Keep in mind that when you exercise, a lubricant called synovial fluid goes to your joints. If it sticks around too long it can cause cracks in your cartilage. Icing the joints will get the fluid out of your joints and into your lymphatic system. You should ice your joints for ten minutes after exercise.
Finally, certain foods will help prevent joint damage. For example, omega-3 fatty acids which can be found in fish will ease joint pain. It also changes the levels of inflammation that may cause the pain. Fish oil slows the production of cells that signal inflammation. The best fish to eat for omega-3 fatty acids are tuna and salmon. Vitamin D may protect your joints as well. It does this through an anti-inflammatory effect. Milk contains vitamin D.
Joint health should be taken seriously. Remember they are an extremely important part of your body and life. When they are not healthy, your ability to write, walk, play a sport, sit, stand and move could be hampered. This could have a profound effect on your overall quality of life.
So be sure to address any joint injury immediately. See a doctor even if you think it is not that serious. Practice good posture both while standing and sitting. Maintain a healthy body weight. Vary your exercise routine so you don’t overtax one area. Finally, add omega-3 and vitamin D to your diet.
The structure of a joint is simple. Bones are connected by ligaments at the joints and have cartilage between the two bones to prevent them from rubbing together. Injuries, poor posture, being overweight, not exercising correctly and poor diet are among the things that could lead to joint damage.
What follows are some helpful tips on keeping joints healthy.
Address any injury immediately. For joints this is especially true. You must pay special attention to joint injuries because those joint injuries can lead to joint pain and cartilage damage when you get older. See a orthopedic specialist in Livingston immediately if you experience a joint injury. Don’t wait and hope it will get better. Even small injuries can change the molecules of your cartilage.
Poor posture puts pressure on a few different joints. When standing, evenly distribute your weight. This will ensure that one knee or hip does not have added weight to carry. It is the extra weight that can damage the ligaments and wear at the cartilage. Also, remember good posture when you are sitting. This will keep your hips and back from added pressure.
Maintaining a healthy weight can help keep joints healthy. As already mentioned, your knees and hips support your weight. They must do this throughout your lifetime. Added weight puts more stress on those joints. This stress can damage both the ligaments and the cartilage. So remember that a lower body mass will help you in the long run.
Not exercising correctly can lead to problems with many joints. Any sports medicine doctor in NJ will tell you that you should avoid high impact exercises. If you do engage in high impact work outs like weight lifting or running, do not do them every day. Your best bet is to vary your workout with low and high impact activities. Try lower impact aerobics like swimming, biking and walking. When you do weight lifting work on a different set of muscles each time you work out. That way you won’t overtax one area.
Remember that when you put added stress on a joint, you start to damage the cartilage. You should ice your joints after exercise. This will help manage pain and swelling. Keep in mind that when you exercise, a lubricant called synovial fluid goes to your joints. If it sticks around too long it can cause cracks in your cartilage. Icing the joints will get the fluid out of your joints and into your lymphatic system. You should ice your joints for ten minutes after exercise.
Finally, certain foods will help prevent joint damage. For example, omega-3 fatty acids which can be found in fish will ease joint pain. It also changes the levels of inflammation that may cause the pain. Fish oil slows the production of cells that signal inflammation. The best fish to eat for omega-3 fatty acids are tuna and salmon. Vitamin D may protect your joints as well. It does this through an anti-inflammatory effect. Milk contains vitamin D.
Joint health should be taken seriously. Remember they are an extremely important part of your body and life. When they are not healthy, your ability to write, walk, play a sport, sit, stand and move could be hampered. This could have a profound effect on your overall quality of life.
So be sure to address any joint injury immediately. See a doctor even if you think it is not that serious. Practice good posture both while standing and sitting. Maintain a healthy body weight. Vary your exercise routine so you don’t overtax one area. Finally, add omega-3 and vitamin D to your diet.