Osteoarthritis is one common form of arthritis. Life after 50 years of age brings in a lot of health issues, arthritis is one of them. It is the joint pain which becomes unavoidable after a certain age. Our bones have joints which are covered by cartilage. These cartilages intend to breakdown with age, which results in osteoarthritis. It restricts mobility, with the occurrence of swelling and pain. It is more risky with age, depends on gender and might be hereditary. According to experts, the condition is an inevitable part of human being, but there is also prevention of this.
Before getting bogged down with the above description on joint pain, let us be active again with these simple ideas in preventing osteoarthritis. Some of them are:
1. Daily Exercise Help in Reducing Osteoarthritis
A person can indulge in less intense exercise every day to prevent joint pains from happening. One can involve in training to improve one’s strength and stressing along with some aerobics. Exercising regularly can help one reduce the joint pains, and makes your muscle stronger. Exercise can make this happen because:
- Stiffness in the joints is relieved through exercise.
- The fatigue and pain are lessened.
- Strengthens the muscles and joints further.
2. Doing Activities in the Correct Way
Whatever physical activities we do, exercising, doing aerobics or playing tennis or running around some 100 yards, we need to follow it in the right way. When our activities are done wrong manner, we are more prone to joint injuries. A small mistake can cause serious damage later. So, the instructor, technician or physical therapist must guide you the correct way of doing every activity to keep osteoarthritis away.
3. Rest for Sure to Keep Osteoarthritis Away
When a person exercises regularly for preventing joint pain, it is important that he or she should know the limits. Because tired joints increase the risk of osteoarthritis. One should know the key to balance their exercise and take rest or intervals. A swollen joint needs adequate rest for a minimum of 12 hours. The more you give your injured joint some rest, the more you are away from the joint pains.
4 Take it Easy before You Speed it Up
If we are new to any activity, giving a chance to our body to adjust with it, is important. It is because when we add up the intensity, time and speed in our activity, we also add up the difficulty by injuring our joints. So, checking up at every step to know whether our body is being able to adjust to the activity is very important.
5. Love for Fatty Fish can Help Prevent Osteoarthritis
Fishes like tuna, salmon, herring, cod, halibut, and mackerel can be a booster of keeping you away from joint pain. Expert says that these fishes contain a high amount of omega-3 fatty acids. This fatty acid helps in lowering the inflammation which otherwise is hard on joints.
6. Jumble Up Some More
Sticking up to one exercise can be boring. So, instead of maintaining the same activities every day, we can add up varieties to it. Like if we are indulged in running, we can also consider swimming, biking or weightlifting. Trying yoga is also very helpful in maintaining osteoarthritis. So, adding up something new to your daily activities can keep you interested and away from injuries.
7. Maintain a Healthy Weight
Overweight is very risky which can be one of the main reasons for causing osteoarthritis. It is because excess weight put extra pressure on joints. When there is excess stress on the joints, it is prone to damage the cartilage. So, before it is too late, every individual can put up some effort into losing weight or to maintain it.
8. Blood Sugar Check
Experts comment that people with diabetes are prone to osteoarthritis. It is because a high level of glucose helps in building particular molecules, which stiffens the cartilages. Moreover, diabetes accelerates inflammation which can lead to loss of cartilages. So, if we keep diabetes in check and level of sugar under control, deterrence can be created for joint pain.
9. Maintain a Healthy Lifestyle
One of the best ways to stay away from Osteoarthritisis to live a healthy life. Intake of healthy food, the habit of regular exercise, management of sleep, dealing of stress, the way we interact with each other, whether we smoke or drink, matters a lot, which can affect your normal lifestyle. These life habits impact the body which can lead to joint pains too. So, it is time to focus on a healthy lifestyle.
10. Strengthen Up Your Muscles
In order to avoid arthritis pain, it is important to give strength to your muscles. When we have strong muscles, it helps in the prevention of breaking and slowing down of cartilages. A sudden injury can lead to vulnerable joints but this can be prevented when we have stronger muscles. And muscles can be strengthened through weightlifting, push up and pull up, without massive stress on the joints.
11. Be Careful with Your Shoes
Women are more prone to knee osteoarthritis. According to the study, two-thirds of women are suffering from it. The problem lies in high heels because it put stress on the front and back of the knees. A low inch can also increase the pressure on the knees. Comfortable and low heeled shoes are best for women.
Thus, these steps can help one from being prone to any joint pain that can be difficult to cure when it is already late. Therefore, start following these steps and make sure of keeping osteoarthritis away.