“Osteoarthritis starts by damaging the smooth cartilage lining of your joints, making movement difficult and causing pain and stiffness,” explains movement expert Lee Cartwright. “As the cartilage surface becomes rougher and thinner, it puts more pressure on tendons and ligaments, which can lead to swelling and the development of bony growths known as bone spurs.”
Loss of cartilage can cause bones to rub against each other, contributing to changes in the shape of the joint and misalignment of the bones.
Common signs of osteoporosis include increased pain while walking and joint stiffness after movement, especially if you are over 45 years old.
Here are 7 preventive measures that can be taken to treat this health problem:
– Follow a balanced diet
A diet rich in antioxidants, vitamins and minerals is essential for joint health. Dairy products, such as milk and cheese, are great sources of calcium, an essential mineral for promoting joint health and building bone mass.
Salmon and sardines should also be added, which are rich in vitamin D and omega-3 fatty acids, which are essential for maintaining bone density and have anti-inflammatory properties that reduce the risk of bone loss.
– Maintain a healthy weight
Experts explain that excess weight puts extra stress on joints, especially the knees and hips.
So, losing weight can greatly reduce wear and tear on your joints.
– Exercise regularly
Exercise is essential for joint health, but it doesn’t have to be strenuous.
Simple activities, such as walking or cycling for 10 to 30 minutes, help strengthen the muscles that support the joints without overstressing them.
Exercise improves joint flexibility, range of motion, and muscle strength, providing better support for joints and reducing the risk of injury.
– Good sleep
Sleep reduces inflammation, which can irritate the tissues that protect your joints and eventually lead to their deterioration. Good sleep allows your body to repair damaged tissues.
– Improve sitting posture
Sitting in a healthy posture helps prevent stress on the joints, especially in the spine, neck and shoulders.
Good posture distributes body weight evenly and reduces stress on joints.
When sitting at your desk, keep your back straight and your shoulders back, with your hips and knees at a 90-degree angle.
– Stress management
Chronic stress can worsen inflammation and joint pain, so set aside at least an hour each day for relaxing activities, including meditation, yoga, or deep breathing.
– Listen to your body
If an activity causes you pain, you need to stop doing it and rest, because ignoring these signals can lead to more severe joint damage.
Source: Mirror
#Tips #Prevent #Osteoporosis
2024-07-28 05:50:59
