If you have arthritis or osteoporosis, you’re likely taking special precaution to keep your bones and joints healthy. If you have a genetic disposition toward these conditions, or have an occupation that puts a considerable amount of pressure on your joints, it’s important to know how to keep your joints in the best condition. Reducing and preventing pain and inflammation will improve your range of motion and improve your overall quality of life. Here are a few tips to keep in mind.
1. Maintain a Healthy Weight
The joints in your knees, hips and back will experience much less strain if you keep your weight within a healthy range. Sticking to a weight loss plan can take pressure off your joints and reduce pain and inflammation throughout your entire body. According to WebMD, if women lose 11 pounds, they have significantly reduced their risk of developing arthritis in their knees. You can keep your body weight healthily balanced by eating lots of fresh fruits and vegetables throughout the day, consuming whole grains instead of white flour, and exercising for eat least 30 minutes each day.
2. Apply Ice
Ice can help to cure the inflammation you may feel after a workout, or after extending your joints for hours at a time. If your joints are swollen or you’re experiencing minor pain, wrap some ice in a towel and apply it directly to the affected area. If you’re getting used to exercising, it is common to experience swelling. Be sure to apply the ice the first 24 to 48 hours after you notice inflammation.
3. Wearing a Therapeutic Knee Brace
A knee brace helps to keep your joint in the correct position and can keep you from over-extending your knee. The brace is ideal for wear if you’ve strained your joint after working or exercising, or if you notice that the joint is inflamed due to an arthritis or osteoporosis flare. Online resources like djoglobal.com are ideal for finding quality knee braces that will protect your joints while you’re playing sports or help your knee to heal quicker after an injury.
4. Consume Vitamins C and D
While it’s important to eat a healthy diet for your joints to work their best, you should take special care to include more vitamin C and D in your meal plan. Vitamin C is an antioxidant that reduces inflammation throughout the entire body, improve blood circulation, and lower the risk of osteoporosis development. Vitamin D makes it easier for the body to absorb calcium, which is essential for joint and bone health. If you’re getting adequate vitamin D through fortified foods and spending time in the sun, you may not have to include a calcium supplement in your daily regimen.
5. Take Omega-3 Supplements
Taking fish oil is an important part of having healthy joints. The supplements help to cut down on joints and swelling; it’s particularly healthy for people who suffer from arthritis. You can also include salmon or tuna in your diet two or three times a week to make sure you’re getting enough omega-3 fatty acid.