Arthritis affects the musculoskeletal system, specifically the joints. It is the main cause of disability among people over fifty-five years of age in industrialized countries.
2. 1. Get regular activity
Not only is exercise good for your heart and cardiovascular
system, it's also good for your bones, muscles and joints.
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3. 2. Drink plenty of water
Cartilage in your joints
works as shock absorbers
and osteoarthritis leads
to the deterioration of
that cartilage.
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4. 3. Increase your calcium and
vitamin intake
Make sure you have a diet
rich in dairy products like
milk, cheese and yogurt. If
you are lactose intolerant,
supplement your diet with
non-dairy foods that are
rich in calcium, like
broccoli, salmon, spinach,
black beans, peanuts,
almonds, tofu, sardines
and sesame seeds.
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5. 4. Maintain your weight
Increased weight on the
load-bearing joints like knees,
ankles and hips makes you
highly susceptible to
osteoarthritis. Luckily, losing
weight cuts the risk of
arthritis.
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6. 5 Exercise regularly with both
cardiovascular and light weightlifting
exercises Not only can exercise reduce
your weight, but it keeps
your muscles strong and your
joints flexible. A sedentary
lifestyle leaves you far more
susceptible to arthritis as you
age.
Try to exercise at least 20
minutes for three days a
week if exercise is vigorous,
or 30 minutes of moderate
exercise for five days a week.
Anything else is considered
insufficient against
protecting against early
onset arthritis.
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7. 6. Quit smoking, as it weakens
bone health and structure
Arthritis patients who quit
smoking see an
improvement in how many
joints that hurt, as well as
the level of pain they
experience.
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8. 7. Treat injuries adequately
Repetitive injuries, such as
ankle sprains can lead to
arthritis in the nearby joints
in later years. Make sure
you give the joint time to
heal properly and train with
a physical therapist after
serious injuries.
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