11 Ways to take care of your Joints
1. Use your joints wiselyIt may sound obvious – but do remember that your larger, stronger joints can take more of a load than smaller ones.
So instead of opening a door with your hand and wrist, for example, try leaning against it with your shoulder and hip.
And if you need to carry a heavy load, spread the weight over several joints: wear a backpack or use a cross-body bag with a shoulder strap, rather than holding your shopping bags in your hands.
2. Don’t carry too much at onceWhile we’re on the subject of carrying the shopping, do think ahead and try not to overload yourself.
You may be keen to buy all your Christmas presents in one go – but you won’t enjoy the festive season in the slightest if you’re laid up with joint pain.
Opt for a series of shorter trips at quieter times. Or, even better, do all your shopping online.
3. Maintain a healthy weightBeing overweight puts you more at risk of joint pain, simply because it places extra stress on your weight-bearing joints.
And every little helps: one US study found that losing just 0.5kg in weight delivers a 2kg reduction in knee joint load for each step taken during everyday activities.
4. Do some exerciseRegular exercise will help you keep your weight in check, as well as boost your energy levels and help prevent stiffness and swelling.
Your joints are designed to keep moving, after all. But do opt for activities that won’t put them under undue strain: swimming is good because it builds strength and suppleness while the water supports your weight.
Cycling, Pilates and yoga are also very effective. Speak to your Pharmacist, GP or physiotherapist before embarking on a new fitness regime.
5. Choose the right shoesAlways make sure you wear comfortable, supportive shoes. And remember, your feet may change shape as you get older, so it’s a good idea to get them measured by an experienced fitter, as you may need a different size or width fitting.
Another tip? Stand up while you’re being measured as your feet can change shape when you’re standing.
6. Never ignore an injuryEven the most innocuous-seeming bump can contribute to cartilage breakdown and increase risk of severe joint pain or osteoarthritis, particularly in older people.
7. Don’t forget to moveWe’re back to stating the obvious again – but staying in one position, whether you’re sitting or standing, for any length of time will cause your joints to stiffen up. So aim to move about and have a good stretch every 15 minutes or so.
If you do ever need to stand still for a long period – when you’re in a queue, for instance – try to spread your weight evenly, rather than leaning on one leg. It may feel more comfortable at the time, but it places excessive pressure on your lower back, hip and knee.
8. Try the Viridian Joint Complex SupplementSynergistic blend of nutrients appropriate for the maintenance of healthy and joints, together with an array of botanicals.
Vitamin C plays an essential role in numerous areas of human health. Vitamin C contributes to normal collagen formation for the normal function of bones, cartilage, skin, gums and teeth. Vitamin C also enhances iron absorption and the normal energy-yielding metabolism. Vitamin C aids in the maintenance of the immune system including during and after intense physical exercise. Vitamin C contributes to normal psychological function and the functioning of the nervous system.
Manganese contributes to the normal formation of connective tissue and aids in the maintenance of normal bones. Manganese and vitamin C also have a role in the protection of cells from ‘oxidative stress’. This oxidative stress appears to be a major factor in many human diseases. A vegan glucosamine using the highly accredited glucosamine sulphate 2KCl. Take daily for the optimum in joint health nutritional support.
9. Stop smokingNeed yet another reason to quit? Smoking just a few cigarettes each day – that’s between one and seven – can more than double your risk of developing rheumatoid arthritis, according to researchers in Sweden, who followed more than 30,000 women over a seven-year period.
10. Eat some salmon…or mackerel, sardines or fresh tuna. Regular consumption of omega-3 fatty acids – antioxidants found in oily fish – could halve risk of rheumatoid arthritis, says another major Swedish study.
Don’t like salmon? Try these alternatives for omega-3Women whose dietary intake of omega-3s consistently exceeded 0.21g per day – that’s at least one serving of oily fish each week – had a 52 per cent lower risk of the condition, compared with women who consistently ate less than 0.21g.
Scandinavian Rainbow Trout Oil is a premium fish oil that sets the benchmark for environmental sustainability, nutritional quality, as well as freshness and purity. The world’s first certified organic fish oil is now available in softgel capsules.
- Produced within hours at the source using a gentle process creating fresh, non-oxidised oil with a full spectrum of naturally-occurring fatty acids.
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11. Take a Bone Density TestOsteoporosis is a common disease that is characterized by low bone mass and skeletal fragility, resulting in an increased risk of fracture. Osteoporosis is a costly and potentially debilitating disease that can be effectively managed through therapies and treatments. In many cases, the onset of the disease can be prevented if detected early enough.
The goal of screening is to identify persons at increased risk of sustaining a low trauma fracture and who would benefit from intervention to minimize that risk.
Health&Beauty by Brown’s is offering an innovative Bone Mineral Density Test. This service measures bone density and assesses osteoporotic fracture risk. The testing procedure is totally radiation free and features innovative quantitative ultrasound technology. The Bone Mineral Density Test measures bone density at the bone of the heel. The testing procedure is recommended for pre-menopausal women, post-menopausal women and to men with concerns about their bone health or risk factors of osteoporosis. The test takes about 1 minute and following the screening the patient will be given a Complete Test Result Report and professional advice.