Healthy joints allow the body to bend, rotate, and perform other activities. Maintaining joints can be done by getting used to good posture, supplementing nutritional needs, and being active.
A joint is an area between two bones. Body parts that are included in this skeletal system, are located in several places such as the fingers, elbows, wrists, shoulders, spine, jaw, pelvis, groin, knees, feet, and between the breastbone and collarbone.
Joints generally consist of connective tissue and cartilage, along with synovial fluid that acts as a lubricant. Joints have an important function, namely connecting bones so that body parts can move.
In fact, injury and aging can wear down cartilage, causing a reaction that can damage joints and lead to arthritis. Knowing the crucial function of joints, it is no exaggeration to say that this one part of the body must be cared for and maintained in order to always function properly. The trick is to do the following steps.
Maintain Ideal Body Weight
Being overweight puts extra stress on the joints beyond their normal capacity. As a result, joints become weak and damaged, especially in weight-bearing joints such as the knees, hips, and back. Losing weight can reduce stress on these joints and help prevent joint injuries.
Move a lot, but don't overdo it
Lack of movement makes joints stiff. Getting plenty of movement and regular exercise helps keep the muscles around the joints strong and functioning properly. However, there are things to be aware of when you exercise:
- Wear protective equipment (helmets, knee pads, elbows, wrists) so that joints are protected from injury or injury. Protectors on the elbows and wrists also reduce joint stress during activities. You can use protective equipment when cycling, riding a motorbike, wearing roller skates, and various other risky activities. Minor injuries or serious injuries can damage the cartilage in joints, causing long-term problems.
- Warm up and stretch before exercise. Heating can improve blood flow throughout the body and joints and relaxes joint movement so as to prevent the joints from eroding, while preventing muscle cramps.
- Do not exaggerate. Too often or exercising too hard can actually damage the joints.
Maintaining Good Posture
Get used to sitting, standing, and walking normally so that the weight is evenly distributed and the body is balanced. It is recommended to get used to good posture such as parallel shoulders, straight chest, stomach slightly pulled in, and soles of the feet facing forward.
Lifting Heavy Objects Correctly
Lifting heavy objects in an improper position can cause joint damage. Heavy objects put extra stress on joints, making them more susceptible to injury and damage. If you have to lift something heavy, bend your knees into a squat position. Then straighten your legs to lift the object. It is recommended not to lift heavy objects by bending over or lifting them to shoulder height.
Eating Food which Baic forJoint
Some foods that are good for joint health:
- Antioxidant-rich fruits and vegetables such as cherries, blueberries, blackberries, pomegranates, bell 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.
- Foods rich in protein and chondroitin sulfate to build healthy bones, such as seafood, sea cucumber, or cartilage in chicken bones.
Reduce consumption of foods and drinks that contain a lot of fat, salt, alcohol, and sugar such as soda, beer, and processed meats.
Joint Supplements
Many people take joint supplements that contain glucosamine and chondroitin to maintain healthy joints. The supplement is thought to reduce osteoarthritis pain in some people. However, there is no evidence that supplements can prevent all forms of arthritis.
Maintaining joint health is important because it makes it easier for you to walk, run, exercise, jump, and do other activities. However, if you feel pain in your joints, don't hesitate to immediately consult a doctor to get the right and fast treatment.