Prevention of diseases of the joints: tips and guidelines
Osteoarthritis is a degenerative disease of the joints. The fabric of the cartilage covering the bones in their places of articulation, is impaired, causing the bone exposed. This causes severe pain. The affected joint becomes deformed over time, it formed growths, which causes limited mobility and pain.
Despite the fact that factors such as gender, age and heredity play a significant role in the development of osteoarthritis, there are many ways to prevent the development of this rather uncomfortable disease.
Millions of people worldwide suffer from osteoarthritis, with this number of young men and women with this disease is growing rapidly. Most of them to 40 years of age do not feel the presence of osteoarthritis. Lesions of the joints of the knees, back and hips for a long time remain asymptomatic. It is also proved that more than half of the population over the age of 70 have osteoarthritis.
Undoubtedly, the disease is quite serious and dangerous. Can it be prevented? Knowing the methods of prevention, many people could prevent the development of osteoarthritis, despite the fact that it is not so simple. But as they say, "nothing good comes easy".
Obesity contributes to the development of osteoarthritis of the knee and hip joints. To reduce the risk of these diseases, a person with high body weight, you should lose weight.
High body mass index is a risk factor for osteoarthritis especially in the hips and knees. Overweight, and especially obesity, have a heavy load on the joints and cartilage. That is why losing weight often reduces pain from those who are already familiar with the disease.
Exercise and sports keep the joints healthy and are the key factor in the prevention of osteoarthritis and reduce symptoms. Most useful:
These outdoor activities not only have a positive effect on the heart, but also are helpful for joints. Strength training is also important, because they strengthen the muscles and bones.
To stoop all day sitting at a Desk and staring at the computer screen? In this case, your odds of getting osteoarthritis in the future is very high. Correct posture reduces the strain on a important joints, so it is very important to keep all the natural curves of the spine in the sitting position, and standing.
Protection of the joints
There are a few principles which, if they strictly follow, help to preserve joint function. The advice is quite simple: the correct posture and movement, recognition of body signals and sensible approach to my body.
- Listen to your body. This recommendation seems so obvious that people don't always adhere to it. During daily activities or physical activity should stop work as soon as you feel pain or discomfort. The balance between rest and activity is optimal condition for healthy joints. This is one of the manifestations of self-control. Do not overload your joints, learn to limit the load on them. Remember that in the moment when you feel pain, the body tells you "stop, it's time to rest."
- Avoid injuries of the joints. All previously received injuries, even minor, is considered one of the common causes of osteoarthritis. Joints take the wrong shape due to damage, articular cartilage because of this, thins and begins to develop osteoarthritis. Avoid injury if possible, but if it did happen, immediately seek medical help.
- Avoid repetitive movements. Physical activity is important, but people who practice executing the same movements, whether at work or during sports activities, have an increased risk of developing osteoarthritis. In this regard, the risk group also includes ballet dancers, professional athletes, construction workers. The repeatability of the movements observed, for example, when playing tennis or Golf. If possible, try to diversify their activity, regularly kneading and strengthen muscle strength.
Berries, plums, peaches, and apples contain antioxidants that help reduce inflammation. They have few calories, so there is no fear of occurrence of excess weight. In addition, the high fiber content promotes not only the normalization of the bowel, but also brings a lot of benefits to the body as a whole. Those people whose diet always present fruit less likely to develop osteoarthritis. Add to your morning porridge berries and pieces of fruit or start the day with a fruit yogurt.
The benefits of ginger
This product has long been known for its healing properties. Ginger is a good helper in the fight against morning sickness, nausea, headache and skin diseases. Recent studies have shown that this "magical" root relieves pain in muscles after intense workouts and helps to reduce inflammation in the joint tissues. So, drink ginger tea, use the product while cooking, periodically do a hot ginger compress on the joint area.
Onions and garlic
It is proved that onions and garlic contain substances that reduce the risk of development of degenerative changes in the joints.
Scientists have discovered that these products present compound diallyl sulfide. This substance inhibits the production of enzymes that cause degenerative changes in the joint. The study was conducted for a long time with the participation of more than 500 women-twins. The results showed that eating onions and garlic reduces the risk of developing osteoarthritis.
Relaxation and meditation
A stressful situation is not pleasant side of our lives, especially health. Emotional tension leads to sleep disturbance, irritability, fatigue, undermines the immune system, favours the appearance of different inflammation. No wonder they say that all diseases of the nerves. Relaxation techniques such as yoga and meditation will help to overcome stress, to relieve stress, which in turn would have a beneficial effect on health.
At that time, as the age and genetic predisposition in most cases are the determining factors in the occurrence of osteoarthritis, it's worth to remember that proper diet and physical activity is a contribution to the health of your joints in the future. Do not load yourself from all the above recommendations. Start small – implement in your lifestyle at least one useful habit.