HealthDiva Tips to Improve Joint Health!
We all have joints. They help us in daily movements. But if you are like me, and don’t pay much attention to them until they damage. As per the Orthopaedic Institute’s A Beginner’s Guide to Joint Health, seven out of ten Americans above the age of 34 years experience an intermittent joint rigidity, and about 60% of individuals experience concerns in relation to their joint health.
In this blog, HealthDiva has provided some basics and a few easy tips on how to improve joint health.
First, the basics!
What exactly is a joint? To improve joint health first learn that a joint is a point where 2 or more bones get united as one. A few joints are firm, similar to the joints between the bones in your skull. While others are movable, comparable to the joints in your hips, knees, and shoulders.
A lot of joints have cartilage on the bone ends where they unite. Cartilage is a strong and elastic tissue constituted with water and matrix formed from proteoglycans, collagen, as well as non-collagenous proteins. It assists your bones to move smoothly over each other which is the part of joint health. Also, collagen is required to shelter the bones by avoiding them from rubbing against each other.
As a person gets older, it is common for our joints to wear away. As they wear down, we may experience conditions such as joint pain or arthritis. Arthritis is a term used often to denote any ailment that influences the joints. You might believe arthritis has an effect on only older individuals, as the incidence does augment with age. But, arthritis can have an effect on people of all ages.
Types of Arthritis
There are 3 major types of arthritis that can impinge on the joints.
1. Osteoarthritis is the major type of arthritis. When a person suffers from osteoarthritis, his/her surface cartilage in the joints breaks down as well as wears away, letting the bones to rub together. This results in pain, inflammation, and loss of joint mobility and decreases joint heath. It can crop up in any joint, but most frequently occurs in hips, knees, neck, the lower back, small joints of the fingers, and the bases of the thumb.
2. Rheumatoid arthritis, which is an autoimmune disorder, where the immune system attacks the joint tissues and results in inflammation. This inflammation causes pain, puffiness, stiffness, as well as the loss of motion in the joints.
3. Gout is a form of inflammatory arthritis that results from an accumulation of uric acid crystals in the joint health. This uric acid accumulation can form needle-like crystals in a joint and bring about a rapid, prickly pain, tenderness, redness, heat, and inflammation in the joint. Gout most commonly has an effect on the big toe.
Tips for How to Improve Joint Health
Here are a few easy HealthDiva tips on how to make better your joint health and keep doing all the things you love to:
1. Stay physically active on a daily basis to improve joint health.
Moving every single day is one of the most significant things you can carry out in order to keep your joints healthy and fine. As the saying goes, “make use of it or lose it”.
Being physically active each day helps in keeping the muscles around the joints strong and functioning the way they must. If you are not currently active, begin gradually, and set a goal for a minimum of 10 minutes of moderately intense physical activity per day, 5 days a week. Your long-term objective must be to be active for 30 minutes most days of the week.
2. Consume a nutritious diet.
Researchers are still researching the optimal diet for joint health and they have yet to recognize one specific “best diet.” Consumption of a balanced diet comprising of whole grains, lean meats, low-fat dairy foods, as well as a sufficient amount of fruits and veggies, can help deliver you a range of nutrients for overall good health.
Some professionals propose incorporating the following foods for joint health into your diet:
- Take in three to four ounces of omega-3-rich fish two times a week. Omega-3-rich fish sources incorporate tuna, salmon, sardines, herring, and mackerel.
- Prepare a goal of consuming 9 or more servings of veggies and fruits each day. The antioxidants in fruits and vegetables help in maintaining healthy joints. Kale, broccoli, spinach, oranges, cherries, limes as well as blueberries are all great choices! Just keep in mind, the more colorful the fruit or veggie is, the more antioxidants it will be full of.
- Drink a cup or two of green tea on a daily basis! Green tea is composed of a compound named epigallocatechin-3-gallate (EGCG), and researchers found that EGCG may decrease inflammation and joint damage.
- Consume a small handful of seeds and nuts. Studies put forward that nuts and seeds are comprised of phytoflavonoids that possess powerful anti-inflammatory properties and may decrease the risk of development and development of osteoarthritis.
- Opt for whole grains. Whole-grain bread, pasta, and cereals are comprised of selenium, and research studies recommend that selenium levels can be low in a few individuals with rheumatoid arthritis.
- Drink water! Water is the key to well-lubricated joints. All the body cells, from the brain to muscle to cartilage, work in an improved way when properly hydrated.
3. Maintain a healthy weight.
As per the Arthritis Foundation, even just 10 pounds of overweight can put an additional 30 to 60 pounds of pressure on your joints! A self-effacing weight loss (5 to 10% of your body weight), attained by consuming a nutritious diet, and becoming more physically active, can recover your joint health by relieving pain and making better your joint function.
Consumption of a wholesome diet is good for us; on the other hand, there is research proposing that certain supplements can help in supporting joint health by relieving joint pain and inflexibility, and may also add to the cartilage repair. Consider adding the following supplements to your healthy everyday routine.
Vitamin D is a fat-soluble vitamin that plays a key role in absorbing calcium, helping in the development and protection of strong bones. Without adequate vitamin D, bones can turn brittle and thin, elevating the risk of fractures as well as osteoporosis. The research proposes that vitamin D shortage is quite common among people with joint concerns like rheumatoid arthritis and osteoarthritis. The current Recommended Dietary Allowance (RDA) of Vitamin D set by the Institute of Medicine’s Food and Nutrition Board is 600-800 IU per day, depending on age. The upper limit for daily consumption is 4,000 IU.
Glucosamine is a sugar (glucose) that gets produced by your body naturally. It is one of the building blocks for repair, growth, and preservation of joints and cartilage. Glucosamine helps joint and cartilage absorb water and stay well-lubricated.
Research suggests that glucosamine supplementation may help to slow the loss of joint cartilage caused by osteoarthritis over the long term (2–3 years).
Therefore, getting a joint supplement with HealthDiva’s Glucosamine is a good solution for your problems.
Glucosamine has long been utilized in natural joint health solutions. Its anti-inflammatory activities greatly help in decreasing joint pain and enhancing flexibility. And if you’re looking for a highly effective joint health supplement, we invite you to take a look at HealthDiva’s Glucosamine Sulfate Capsule. It’s all-natural, 100% vegetarian, gluten-free and is backed by our 100% money-back guarantee.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that your body is unable to synthesize on its own. Thus, you must take them in food and or supplements. Fatty fish such as salmon, herring, sardines, tuna, trout, and mackerel are a rich source of Omega-3s fatty acids.
Plant-based sources of the Omega 3 fatty acids include sea buckthorn seed oil, walnuts, and flax as well as chia seeds. If you want to gain benefits from these natural sources of OMEGA-3s FATTY ACIDS; just opt for HealthDiva’s Dietary Supplements: 100% Natural & Safe!! You can buy HealthDiva’s Flax Seed Oil Capsules online; constituted with Omega-3 fatty acids. Vegan Capsules are available online at a discounted prices in India on www.healthdiva.net! Check out flaxseed oil capsule: herbal capsules packed with multiple benefits for the brain, skin as well as heart health. You can also shop for HealthDiva’s Natural Sea buckthorn seed oil, 500mg – 30 Vegetarian caps online at low price in India.
Turmeric is a bright yellow aromatic spice derived from the root of the Turmeric plant. Research has proposed that the active constituent in Turmeric, Curcumin, delivers potential anti-inflammatory properties and may be favorable to sufferers of joint pain or arthritis.
You can get this powerful plant extract in pure form in HealthDiva’s Bio-Curcumin Capsules: High Absorption Formula, Targeted Release, Bio-Enhanced, and Extreme Bio-Availability!!! Possesses an excellent anti-inflammatory action helpful for relieving joint pain and stiffness!
Thus, strong, supple joints are vital for almost every single daily activity you carry out. Whether you are heading for a walk, nodding your head yes, putting a book on a shelf, or standing up from a chair, you rely on your joints! Treat your joints well by adding suitable nutritional supplements to your daily routine and practicing proper daily habits!
Thankfully, however, some little nutritional changes are just enough to bring some light shine through the dark clouds of joint pain.
THANKS TO HEALTHDIVA!!