It's only due to our joints that we can move, walk, run, or jump. They help us live a healthy, carefree, and enjoyable life. However, with the passage of time, our bones' cartilage starts to suffer from wear and tear, resulting in joint pains.
To reduce the risk of joint pains, there are three important steps to follow for healthy joints.
1- Weight for Healthy Joints:
Being overweight or obese can lead to joint pains as well as other chronic diseases, including Osteoarthritis (OA). According to a study, 3.7 percent of people with a healthy weight experience OA of the knee, but it affects 19.5 percent of people with obesity.
Having extra weight on your body induces pressure on the knees, causes joint inflammation, and can result in various chronic diseases.
The American College of Arthritis Foundation stated that losing 5 percent of your body fat can positively impact your knee function. For overweight people, losing 1 pound can result in reducing 4 pounds of the load off your knees.
In the case of inflammation, research has found a significant relationship between inflammation and joint pain.
Scientists have also found its link with metabolic syndrome. They have established a relationship with obesity, type 2 diabetes, cardiovascular disease, and other health issues.
2- Exercise for Healthy Joints:
Exercise has enormous health benefits, but it is crucial to building strong and healthy joints. You might feel that exercising will be torturous since you're already experiencing pain, but it has been proved that exercising builds strength in the supportive tissues around your joints.
Here are a few exercises that you must try to fortify your joints:
1. Cross-training- cross-training is a kind of exercise that lets you add a different kind of activity to your workout each time. This innovative technique keeps you interested and intrigued for the next workout session.
2. Stretching- stretching is more like a warm-up session that you must perform every time before exercising. It helps you train to the maximum capacity and keeps you from stressing your joints instantly at the time of exercise.
3. Flexibility exercises- trying out flexibility exercises allows your joints to move in a wide range of motions. Some common forms of flexibility exercises are yoga, tai chi.
4. Cardio or aerobic- perform cardio or aerobics of low intensities. As you age, you must refrain from straining your joints with high-impact exercises.
5. Light exercises- you can do cycling, swimming, or simply walking as an ideal exercise for healthy joints. You can also exercise on gym equipment that doesn't pressure your legs with a great load. You can use an elliptical or a stationary cycle.
6. Weight training- this might seem challenging, but it keeps your muscles strong and provides stability to your joints. You need to make sure that you're performing it in the right form with low weights. It's better to seek advice from your physiotherapist before starting it and hire a professional trainer for this purpose.
If the exercise you perform increases your pain in the joints, it's better to seek help from your doctor immediately.
3-using Nutrition Supplements for Healthy Joints.
10 Important Nutrition Supplements for Healthy Joints
About one-quarter of people in The United States are affected by osteoarthritis. There are a number of supplements that claim to improve joint pains. Here are the ten best nutrition supplements for healthy joints. Ask your doctor If you want to try one of them.
1. Glucosamine sulfate
Glucosamine is a natural component of cartilage that keeps the bones from rubbing against each other, which causes pain and inflammation. Supplements for healthy joints that target the treatment of joint pain consist of this component for osteoarthritis. Studies show that glucosamine sulfate improves joint pain and slows the progression of osteoarthritis.
S-adenosyl-L-methionine (SAMe) is used to reduce the symptoms of depression and osteoarthritis. It is naturally produced by the liver, which helps with the production and
repair of cartilage. A study showed that taking this healthy joint supplement might be as effective as the anti-inflammatory drug celecoxib.
Turmeric is a supplement for healthy joints that is popularly known to treat pains in the body. Turmeric consists of curcumin which possesses anti-inflammatory properties which can treat the pains of osteoarthritis. An analysis of studies shows that turmeric can improve the symptoms of joint pains.
Boswellia is commonly used to improve the pains of arthritis. The supplement contains Boswellia extracts consisting of anti-inflammatory qualities. A 12-week study worked on the comparison of the effects of curcumin with Boswellia and concluded that the latter is more effective in treating osteoarthritis pains.
5. Devil's claw
It is also known as harpagophytum. It consists of a chemical named harpagoside with anti-inflammatory properties. A study proved that devil's claw might work as well as the anti-inflammatory drug diacerein. This means that the devil's claw can prove to be an effective supplement for healthy joints.
6. Fish oil
Fish oil is poplar to be rich in omega-3 fatty acids that are known for their anti-inflammatory effects. It has been proved in clinical research that fish oil supplements can reduce joint pains. Fish oil, therefore, can be used as a supplement for healthy joints.
Chondroitin is one of the components that build up cartilage, eventually preventing osteoarthritis. Clinical studies have concluded that chondroitin can reduce joint pains—around 53% of people who take chondroitin experience at least 20% improvement in their knee pain. Similarly, chondroitin sulfate has also proven to slow down the pace of joint pains.
Methylsulfonylmethane (MSM) is commonly included in supplements to better joint pains. MSM has been proved to be successful in improving joint pains and their function compared to placebo in osteoarthritis patients. It can also reduce joint inflammation and improve the health of ligaments.
9. Tamarind seed
Tamarind seed consists of anti-inflammatory effects that can support the joints. A study in Scientific Reports found out that tamarind seed can protect the cartilage and reduce oxidative stress as well as inflammation. Another study investigated the effects of the combined supplement of tamarind seed and turmeric. The results showed the combination of both helped with significant relief in joint pain.
10. Avocado-soybean unsaponifiable
This supplement for healthy joints is an extract from avocado and soybean that can protect the cartilage from breaking down. It might also help in the repair of cartilage. Studies prove that ASUs can reduce stiffness and pains in the joints of people experiencing osteoarthritis.Final words:Proper functioning of joints is essential for a healthy lifestyle. To keep them functioning properly, you must make sure to maintain a healthy weight to reduce the risk of joint pains, exercise daily to keep them fit, and take supplements to stimulate the joints' proper functionality. Following the steps mentioned above will lead to healthy joints, which is the key to a long-lasting healthy life.