Keeping Joints Healthy To Be Free To Move

Healthy joints allow the body to bend, turn, and do other activities. Maintaining joints can be done by getting a good posture, completing nutritional needs, and active movement. Joint is an area between two bones. This body part is located in several places, such as fingers, elbows, wrists, shoulders, spine, jaw, pelvis, groin, knees, feet, and between the sternum and collarbone. Joints generally consist of connective tissue and cartilage, along with synovial fluid that functions as a lubrication. Joints have an important function, namely connecting bones so that body parts can move. In fact, injury and aging can wear out the cartilage, causing reactions that can damage the joints and cause arthritis. Knowing the crucial function of the joints, it is no exaggeration to say that this one part of the body must be cared for and kept in good health to keep functioning properly. The trick is to do the following steps.

Maintain Ideal Body Weight

Being overweight puts extra pressure on the joints beyond normal capacity. As a result, the joints become weak and damaged, especially in joints that hold weight such as knees, hips, and back. Losing weight can reduce pressure in these joints and help prevent joint injuries.

Lots of moves, but don't overdo it

Lack of motion makes the joint stiff. Lots of movement and exercise routine helps keep the muscles around the joints strong and functioning properly. However, there are things to consider when you exercise:

• Wear protective gear (helmets, knee pads, elbows, wrists) so that the joints avoid injury or injury. Protectors on the elbows and wrists also reduce the pounding of joints during activity. Protective equipment you can use when biking, riding a motorcycle, wearing roller skates, and various other risky activities. Minor injuries or serious injuries can damage the cartilage in the joints, causing long-term problems.
• Warm up and stretch before exercise. Warming can accelerate blood flow throughout the body and joints and relax joint movements so as to prevent joints from eroding, while preventing muscle cramps.
• Do not exaggerate. Too often or too much exercise can actually damage the joints.

Maintaining Good Posture

Make it a habit to sit, stand, and walk naturally so that your body weight is divided evenly and the body becomes balanced. It is recommended to familiarize yourself with good posture such as shoulders parallel, upright chest, abdomen slightly pulled in, and soles of the feet facing forward.

Lifting Heavy Objects Correctly

Lifting heavy items in an incorrect position can cause damage to joints. Heavy objects put extra strain on the joints, making them more vulnerable to injury and damage. If you have to lift heavy objects, bend your knees so that you are squatting. Then stretch your legs to lift the object. It is recommended not to lift heavy objects by bending over or lifting them up to shoulder height.

Eating Good Foods for Joints

Some foods that are good for joint health:

• Antioxidant-rich fruits and vegetables such as cherries, blueberries, blackberries, pomegranates, peppers, oranges, tomatoes, broccoli, pakcoy, spinach, and pineapple.
• Foods rich in calcium and vitamin D, such as milk and salmon or sardines.
• Foods that can prevent or reduce inflammation (inflammation) such as oatmeal, turmeric, and walnuts.

Reduce eating foods and drinks that contain lots of fat, salt, alcohol, and sugar such as soda, beer, and processed meat.

Joint supplement

Not a few people who take joint supplements that contain glucosamine and chondroitin to maintain joint health. The supplement is thought to reduce osteoarthritis pain in some people. However, there is no evidence that shows if supplements can prevent all forms of arthritis. Maintaining healthy joints is important because it makes it easy for you to walk, run, exercise, jump, and do other activities. But if your joints feel painful, do not hesitate to immediately consult a doctor to get the right treatment and quickly.