Maintain a healthy weight. More weight mean more pressure on body and joints. Healthy weight is achieved by following proper diet and exercise routine.
Eat a healthy diet.Healthy food will nourish your body, including your joints. Consume 20% of fruits, 30% of vegetables and 30% healthy carbohydrates from grains and 20% of protein (plant or animal protein).
Stayhydrated.You need to give your body enough fluids to function properly, if you don’t like to drink water, try adding fruit flavored water, lime water, buttermilk, barley, green and ginger tea to your diet.
Limit caffeine intake. While caffeine will energize you, it may have a negative effect on your joints. Limit your coffee intake, and try to reduce or eliminate soda from your diet.
Take joint health supplements. Some people need a little extra assistance when it comes to joint health. Try taking a joint– supporting supplements.
Get yours does of Vitamin D10-15 minutes in the morning sun you will get plenty of Vitamin D which means a healthy body and healthy bones.
Breath to Relax10-15 minute morning breathing routine will calm down your stress levels and will supply surplus oxygen to your body cells, as a result, you feel more relaxed and energized. ( other options to relax yoga, taking bath with Epsom salt, getting a spa, sipping chamomile or green tea).
Add a multivitamin and mineral supplement.Some nutrients are missed in the diet, even the really healthy ones. If you need to fill in the gaps, try taking a multivitamin/multi, mineral formula, Calcium etc.
Maintain a fitness schedule.Diet and fitness go hand-in-hand, and it’s the same with joint health. Try some low-impact exercises to keep the strain off your joints while getting in a good workout.
Avoid working out too much.While exercise is essential to joint health, make sure not to overdo it. Find a routine that works for you and stick to it 3-5 days each week, depending on the workout. The days off will allow your joints to rest and build up strength.
Don’t forget to stretch. Stretching is another essential part of working out. You don’t want your body to be too tired or too tight after a workout. Give yourself some cool-down time to stretch. This will also help with any soreness if you sit for a while after your workout.
Switch between sitting and standing throughout the day. It’s important to keep your joints active, but not constantly so. Maintaining a balance of sitting/standing throughout the day will help encourage strength and mobility.
Maintain proper posture. Posture is key to joint health. Sitting hunched over your desk will cause upper joint strain over time. Try making a conscious effort to sit or stand up straight throughout the day. Using a chair with low back support will help those who primarily sit during the workday.
Ditch high heels.It’s hard to say no to high heels when they look so pretty, but they’re a big no-no when it comes to joint health. Heels will put a lot of pressure on your knees, which may lead to knee problems in the future. Stick to flats; even a wedge is better than heels.
Wear shoes with proper cushioning. The more comfortable your shoes are, the happier your joints will be as a result. Find shoes that offer proper stability and match your arch. Add a shoe insole for extra comfort.
Get plenty of sleep. Proper sleep helps with so many areas of health, including your joints. Along with rest days, sleep will help your joints relax from daily activities. The average suggested the amount of sleep is 7-9 hours every night, but talk to your healthcare provider to figure out the right amount for you.
Avoid watching too much TV. It’s hard to stay away from the TV with all the amazing shows to choose from, but sitting for long periods of time and staring at technology damages more than just your joints. An hour or two is fine, but make sure to give your eyes time to rest from all screens, not just the TV, and focus on moving around instead.
Stop smoking. I saved an obvious one for last. This expensive habit is damaging to all areas of health. Find a reasonable plan and timeframe for quitting smoking, and put that extra money to good use by buying a new pair of fitness shoes or paying for that massage you know
Quit Sodas.Sodas will make bones to degenerate, avoid sodas that are dangerous to health and drink fresh fruit and vegetable juices
Switch to WineIf you are avid alcohol drinker, its time for you to assess your health, many studies and researchers state that having small glass of wine every day is good for heart and health, so drink wine in moderation.
