Posted by: ugleepen | January 24, 2017

5 Tips to Reduce the Risk Of Arthritis

oldpersonArthritis is not merely a circumstance of old age.

It is a generalized term used for over 100 disorders and diseases, thus it is difficult to pinpoint specific preventative steps for everyone.

However, these 5 tips will help you support the health of your joints and reduce strain and injury that often leads to inflammation, and subsequently painful arthritis symptoms.

1. Maintain or Reduce Your Weight-   Carrying extra weight leads to extra stress on your joints- especially your knees and hips.

Research has shown that losing as little as 11 pounds may improve your joint health and cut your risk of osteoarthritis of the knee by 50 percent.

2. Strength Training- Lifting weights creates denser bones and builds stronger muscles that help stabilize and protect joints.

Strength training also boosts your metabolism while decreasing the percentage of body fat.

Work with a qualified trainer to assure you are using proper techniques to protect your joints. prevent injury and avoid undue joint stress.

3. Move that Body-  Exercise is great for overall health. It is possible to overdo it, however.

Pounding the pavement adds enormous stress to your joints.

Lowering the impact through aquatic exercises takes the strain off the joints while strengthening your muscles.

Hiking and walking builds bone strength as well, and Yoga and other forms of gentle exercise like Pilates and Tai Chi keep joints strong and muscles limber while erasing stress.

4. Ditch the Heels-   Wearing heels every day increases the force on a woman’s knees by 23%.

Research done in 2010 by Iowa State University also found that increased strain was put on a women’s back as a result of wearing high heels.

5. Feed Your Joints-   A number of specific nutrients have been shown to support joint health.

Strong bodies (and overall joint health) will benefit from bone-building calcium and vitamin K, tissue-repairing vitamin C, pain-relieving vitamin E, and folic acid.

Omega-3 fatty acids have been shown to relieve pain and stiffness

Prevention always works better for your health, so these tips are applicable to everyone.

Practicing these five lifestyle changes could help reverse inflammation in your joints, thus possibly preventing the onset of arthritis.

 

Source: Robin Thomas/ Living Well Connections

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