Having healthy bones & joints is the best solution to keep #arthritis away. On the occasion of World Arthritis Day, here are 7 guidelines recommended to keep your bones and joints healthy –
1. Maintain a healthy weight
Keeping your weight within a healthy range is one of the best things you can do for your joints. Weight-bearing joints, such as your knees, hip and back, have to support your body weight so the more you weigh, the more work they have to do.
Weight-bearing exercises can help keep your bones healthy. High impact activities like dancing, skipping, jogging or running are great, but if you have frail bones or a history of falls, low-impact exercise like walking are also beneficial.
3. Perfect your Posture
Slouching is not good for your joints. Standing and sitting straight would help to protect your joints from your neck to your knees. When lifting and carrying, following the right posture is important for both your joints and bones.
4. Eat Right
In order for a good bone and joint health, an adequate supply of the right nutrients is required. Foods rich in amino acids, omega 3 fatty acids, antioxidant and anti-inflammatory properties rich foods like dairy products, eggs, nuts and seeds, broccoli, berries, ginger etc. are recommended for bone and joint health.
5. Get enough Calcium and Vitamin D
Consume enough Calcium as the body needs this nutrient to build strong bones and teeth and keep them strong as you age. Food sources of calcium include milk, leafy green vegetables and beans. Also, Vitamin D is essential for bone health since it helps the body absorb calcium. Sources of Vitamin D include Sunlight, fish, eggs, milk, mushrooms and cod liver oil.
6. Don’t smoke and drink excessively
Loss of bone mineral density is associated with tobacco use and excessive alcohol consumption. Alcohol also affects the liver thereby affecting the function of vitamin D — the bone vitamin, thus causing weak bones. So it’s recommended to stop drinking and smoking for a better bone and joint health.
7. Avoid too much salt, sodas and fizzy drinks
Too much salt in food causes us to lose calcium through urine to release extra salt. Also, Sodas and fizzy drinks may limit our ability to use the calcium we consume because of its phosphorous content.
#WorldArthritisDay #ReflectWellness #KrishnenduAyurveda
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