Exercise and control weight, the key to protecting bones and joints
As we age, our skeletal system changes, increasing the risk of cartilage degeneration and osteoarthritis. One of the important ways to slow down this process is to exercise regularly. Gentle forms of exercise such as walking, swimming, yoga, pilates or cardamom help maintain flexibility, reduce joint stiffness and strengthen muscles to support bones.
Dr. Sohaib Imtiaz, a medical doctor in the UK, emphasizes: Foreign physical activity not only helps maintain healthy joints but also significantly reduces the risk of chronic pain and limits osteoporosis in middle age and old age.
In addition to exercise, maintaining a reasonable weight is also extremely important. Being overweight puts a lot of pressure on the joints, especially the knees and hips, easily leading to pain and degeneration. Just a few extra weights can help your joints function more gently and reduce your risk of osteoarthritis.
Diet and lifestyle support sustainable joints
A healthy diet plays an important role in protecting joints. The Mediterranean diet, rich in fish, olive oil, vegetables, fruits, nuts and limiting red meat has been shown to help reduce inflammation, improve cartilage health and prolong joint life.
In addition, omega-3 supplementation from fish oil is a recommended choice by many experts. This fatty acid has anti-inflammatory, pain-relieving, and stiffening effects. Some other supplements such as glucosamine, chondroitin or curcumin (expressed from turmeric) also benefit people with joint pain.
Dr. Imtiaz adds: A balanced diet rich in antioxidants and omega-3 is not only beneficial for the heart, but also helps protect cartilage and reduce the rate of aging.
Along with nutrition, living habits also have a big impact. Maintaining the correct posture when sitting, standing and moving will help avoid tension on the spine, reduce back and neck pain. Warming up before exercise, stretching, as well as taking a reasonable rest after exercise, help prevent injuries.
Some cases may consider using a joint strap or knee brace when exercising to reduce pressure and support joints, especially for people who have been injured or are often in pain.
When to see a doctor?
If you often experience pain, stiffness or unusual swelling, you should see a doctor for early diagnosis. Some diseases need to be detected promptly such as rheumatoid arthritis, gout, inflammation of the sticky spine or osteoarthritis.
Maintaining healthy joints is not only about medicine, but more importantly, maintaining a scientific lifestyle: regular exercise, reasonable weight, healthy diet and standard living posture. These small but sustainable habits are a natural "medicine" to help bones and joints become flexible over time.
