WORK IT OUT: EXERCISES TO ALLEVIATE JOINT PAIN DURING WINTERS
Stick to low impact easy exercises
Weightbearing Exercise
Weight-bearing exercise can help prevent further bone loss and strengthen bone. Examples of weight-bearing exercise include: Brisk walking and hiking.
Jogging/running.
Benefits of weight and strength training increased bone mineral density
• increased bone size
• protection against bone loss
• improved balance and coordination
• increased muscle mass
YOGA
Yoga can prevent and reverse bone loss. Yoga may bring in better balance, improved posture, and greater range of motion, strength, and coordination, all factors that also mitigate the risk of falls and fractures. so practicing yoga postures should be part of life.
HOW TO IMPROVE JOINT HEALTH WITH NUTRITION
Food plays an important role in keeping our joints healthy and pain free
1. At more vegetables
Vegetables provide important vitamins, minerals, and fiber. Importance of an overall balanced diet low in processed foods for bone health. There is a positive association between bone mass density by consumption of seasonal fruits and vegetables. Vitamin C and Vitamin D may improve bone health and protect against osteoporosis. They list the following vegetables as good sources of vitamin C:
1. Indian gooseberries
2. Cabbage
3. Citrus fruits
4. Bell peppers
5. Broccoli
INTAKE OF CALCIUM
Calcium is the primary nutrient for bone health. So it is essential to have proper intake of calcium. One should try to take calcium through natural ways. The foods that are a catalyst in improving joint health and improving calcium is body are”
1. Milk
2. Yogurt
3. Cheese
4. Green leafy vegetables
5. Beans
Also eating foods rich in Vitamin D and Vitamin K is important as they help to maintain calcium in the body. besides they are important for absorption of Calcium. A person can absorb vitamin D through moderate sun exposure as well. Without sufficient vitamin D, a person has a higher risk of developing bone disease, such as osteoporosis.
WEIGHT MANAGEMENT: TRY TO MAINTAIN WEIGHT
Obesity is one of the prime reasons for joint pain. Since joint exert a lot of pressure it causes them to either swell or become weak, thereby causing bones to become weak. So Doctors recommend people to lose weight gradually. As a person loses weight, they can lose bone density, but gaining back the weight will not restore bone density. This reduction in density can lead to weaker bones.
Check your calorie intake
Excess of everything is bad. So one should eat in moderation. Some experts suggest that if you burn more calories than you consume it makes weight loss easy.
Weight happens over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. As your metabolism improves you lose weight and become healthy.
• Many of us don’t always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stress. It makes weight loss difficult so one should avoid stress eating.
EAT MORE PROTEIN
The role of protein in bone health. Adequate amount of protein is essential for bone mass gain during growth and also for sustaining and preserving bone and muscle mass as a person ages.
Dietary sources of protein include:
1. Sea food
2. Sprouts
3. Tofu
4. Cheese
5. Lentils
Consume OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are present in a variety of foods, such as:
• salmon
• nuts
• seeds
Consume foods that have magnesium and zinc
Like calcium, magnesium and zinc are minerals that support bone health and density.
Magnesium and vitamin D promote calcium absorption. Zinc exists in the bones. Foods rich in magnesium and zinc include:
• nuts
• seeds
• Whole grains
• Legumes
QUIT SMOKING
Smoking is extremely harmful not only for lungs but also for joints. Not only can it cause serious ailments, it can also reduce bone density causing joint to pain and the person to suffer. It can be responsible for conditions such as osteoporosis and bone fractures.
SAY NO TO ALCOHOL
In the modern world and stressful life alcohol consumption has become a fashion However, long-term heavy drinking can lead to poor calcium absorption, a decrease in bone density, and the development of osteoporosis later in life.
So it van be said healthy food, eating habits and active life style helps a person to have a healthy body and healthy joints.