Almost all body movements involve bones and joints, including automatic movement or reflex movements. Therefore, we must know how to take care of our bones and joints so that we can carry out daily activities comfortably and smoothly.
The role of the joint is very important, as a connector or link between two bones. In the human body, there are many joints. Some examples are the joints in the shoulders, arms, wrists, fingers, hips, groin, knees, feet, and toes.
Under certain circumstances, the joint may experience difficulties, such as pain or stiffness. Joint pain can be a symptom of various diseases, such as gout, osteoarthritis, rheumatoid arthritis, and others.
How to Maintain Healthy Joint
The following are easy tips that can be done to maintain joint health:
1. Exercise regularly
Some studies show that lack of exercise can cause your joints, muscles, and bones to become weaker. Lack of physical activity is known to increase the risk of arthritis.
Therefore, it is highly recommended for you to exercise regularly for at least 30 minutes every day or at least 3-5 times a week. Not only beneficial for bone and joint health, exercise is also good for the heart and blood circulation as well as maintaining your health.
2. Stop smoking
Smoking is a habit that can greatly increase your chances of getting health problems. Smoking can also increase the threat of joint disorders, respiratory disease, and cardiovascular disease, which in turn increases the threat to the body's system.
Therefore, quitting smoking is one of the ways you can start taking care of your overall body health.
3. Maintain ideal body weight
To maintain optimal joint health and muscle strength, it is important that you maintain an optimal body weight. This is because, being overweight or obese can put a lot of stress on the joints, such as the joints that are used to support the body's weight, such as the knees and feet.
As a result, the joints will be easily weakened and impaired. By maintaining an ideal body weight, the joint burden will be reduced so that the joints will be more flexible and stronger.
4. Improve posture
Poor posture, such as frequent slouching, can cause the joints of the body to break down more quickly. In addition, joint pain gets worse if you often lift heavy objects, or often do the same movement over and over for a long time. Such habits can cause injury to your back or knees.
Therefore, make a habit to sit and stand in a straight and upright position, then sit down when you start to feel tired after activities.
5. Fulfill the needs of vitamin D and calcium
Vitamin D and calcium are nutrients that play an important role in maintaining strong and healthy bones and joints. Lack of these two nutrients can be a significant reason that causes osteoporosis.
To meet your body's vitamin D needs, you can take vitamin D supplements or bask in the morning sun before 9 am.
Eating foods with high calcium, such as milk, cheese, yogurt, and nuts, or taking calcium supplements, will help you meet your calcium needs.
You need to make the efforts mentioned above to better maintain joint health from now on. However, if you notice symptoms in your joints, such as stiff, swollen, or painful joints, contact Royal Progress Hospital immediately, because we have a team of orthopaedic specialists who can help you deal with various joint health problems. Click here for more information!
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