4 How to keep joints healthy until old age
As the age grows, the joints function can be decreased and damaged. In order not to occur, maintaining the health of joints must be done early.
Similar to door hinges, joints inside the body become ' liaison ' between one bone and another. With the joints anyway, the bones can be moved flexibly and supple. To keep the process going well, keep the joint's health absolute.
In the joints, there is a soft and soft tissue called cartilage, synovium, and lubricant called synovial fluid. This liquid is a ' bearing ' that prevents the bones from rubbing against each other.
However, as we get older, these pads will be thinning to cause friction between the bones. This is what makes your joints damaged and triggers the emergence of osteoarthritis, a degenerative disease related to joint damage.
In addition to age factors, having an injury, have excess body weight, and increased cartilage wear can also cause discomfort and pain in the joints.
Tips for maintaining joint health
Just imagine if the joints are not functioning properly or have damage. Everyday activities will inevitably be interrupted, isn't it? To prevent this, here are the tips you can do:
- Maintaining ideal body weight
When the bodyweight is not ideal or excessive, the burden that will be received by the joints becomes heavier. If the burden received exceeds the capacity acceptable to the joints, the faster the damage occurs.
- Exercise regularly
Human joints are coated by joint fluid or so-called synovium. The fluid in addition to functioning as a lubricant also serves as a nutrient giver for joints and structures in it.
The synovium fluid is distributed evenly throughout the joints when the joint is moved. By exercising regularly, joints continue to get the nutrients that are important to support their functions.
Nevertheless, you who have problems of the joints should not haphazardly choose the type of exercise. The knee joint pain sufferer, for example, is advised to avoid movements such as jumping and bending the knee.
As you jump, the knee should sustain 2-3 times the weight. As a result, the burden on the knee is increasing and risking increased chances of injury. Bending the knee can also cause the knee condition to get worse.
Thus, what exercise is recommended for joint pain sufferers? These include walking, swimming, and cycling.
- Caring for Posture
The correct posture when walking, running, sitting, squatting and jumping will not give extra burden to the joints. With an unideal posture, the joints will receive an excess load.
For example, when you sit with a waist tilt position to either side or humpback, the joints in the spine will receive an excessive burden.
Finally, it starts to arise aches or pains in the back. If this happens continuously, joints that intersect can be encountering.
- Adequate nutrition for joints
Just like any other organ in the body, joints also require the supply of nutrients to be able to work optimally and avoid damage. Synovium fluid, the primary nutrient giver for the joints, contains substances that are essential for the health of the joints and cartilage in them.
A glucosamine substance that is a compound protein of joint fluid and cartilage is crucial. Not only that, chondroitin sulfate and omega-3 also play a very important role. Unfortunately, it is not easy to get those substances from food every day.
Maintaining the health of the joints to the old is essentially not very difficult, right? You just have to combine your ideal body weight, apply a healthy lifestyle, such as sports and not smoking, and maintain a good posture.