Joints wear out with age. This is facilitated by frequent microtrauma, lack of nutrients, deficiency of elastin and collagen. Is it possible to pause this process? Experienced orthopedic traumatologists are convinced that you can keep your bones young if you get rid of some habits. We present you with 10 simple tips, following which you will render an invaluable service to yourself and your musculoskeletal system.
Tips To Keep Your Bones Healthy
Here are some tips that can help promote bones health.
Tip 1: Give Up Tea And Coffee
Black tea and coffee contain oxalic acid in an inorganic form. During brewing, the acid combines with calcium and forms insoluble complexes with it, which are excreted from the body.
That is why tea or coffee with milk or cottage cheese contributes to the removal of this element, which is extremely necessary for the joints. This is especially true in the treatment of osteoarthritis because due to calcium deficiency, the disease gets aggravated.
Tip 2: Say Good-Bye To Alcohol
Consumption of alcohol is extremely harmful to the health of the bones. This is because alcohol abuse hinders the absorption of the most necessary nutrient for the bones, i.e., calcium. The risk of osteoporosis increases with the lack of calcium in the body.
Moreover, alcohol also decreases the density of bones and makes them fragile. Despite the harmful effects, alcohol addiction is a growing problem, especially among professionals. Due to the competitive nature of their jobs, many professionals suffer from addiction and hence have weak bones.
They need to give up an addiction for strong bones. There are special rehabs for professionals that ensure their privacy and provide high-quality support. By getting such help, health of these people will get better, and eventually, the health of their bones will also improve.
Tip 3: Walk More
Calcium gets absorbed with a sufficient amount of vitamin D in the body. About 70% of this vitamin is synthesized independently under the influence of ultraviolet radiation. Therefore, include daily walks in the fresh air in your plans. Apart from keeping your bones healthy and young, regular walks also keep your body active.
Tip 4: Don’t Get Carried Away With Meat
Protein is the basis of muscles; therefore, with its lack, they become decrepit, the load on the joints increases. This is harmful not only to those who have already been shown treatment for knee arthrosis but also to a healthy person. However, it is also impossible to overdo it with protein products.
Their excess in the diet leads to the accumulation of purine in the joints. This is because the kidneys cannot cope with the increased load and do not remove enough uric acid. The optimal amount of proteins for joint health includes two pieces of meat per day (100-150 g each). It means a small piece of fish, an egg every other day, 200 ml of milk, kefir or yogurt, or 150 g of cottage cheese daily.
Tip 5: Include Jellied Meat In Your Diet
Gelatin-containing products contain chondroitin and glucosamine, which also form the basis of joints and cartilage tissue. Therefore, it is advisable to consume a small portion of aspic or broth cooked on ribs or brisket every day. There are dozens of jelly recipes. Cooking this dish is quite troublesome and long, but the dish is worth the effort!
Tip 6: Quit Smoking More Often
Nicotine disrupts calcium metabolism, and mineral metabolism in the body interferes with the absorption of vitamin D. Cigarettes also contain cadmium, which can replace calcium in bone tissue. The more cigarettes smoked, the less calcium remains in the body. Thus, it is better to quit smoking for healthier bones and healthier you!
Tip 7: Cardio According To Your Strengths
The joints remain young if it is rational to load them, providing a normal blood supply. This applies to both absolutely healthy people and those who are already being seen by an orthopedist. For the latter, there are specially designed gymnastics for arthrosis.
For preventive purposes, it is worth walking more, and during the day – squat 10-15 times every hour. Make sure that your knees do not go beyond the line of the toe, as this position overloads the joints.
Tip 8: Bath With Sea Salt
A bath with sea salt is very useful for the joints – in the proportion of 0.5 kg of salt per bath. This procedure strengthens the blood vessels, which means it improves the blood supply to the joints. This contributes to the normalization of metabolic processes in them. However, you can repeat this practice once or twice a month.
Tip 9: Correct Posture While Working At The Computer
How many people would have avoided elbow arthrosis treatment if they had not spent time at the computer in the wrong position! If you work with the “mouse,” put your elbows on the table and do not leave them hanging. At the same time, bend the arms and the elbow at an angle of 90 °. Any other position accelerates the aging of the elbow joint.
Tip 10: Properly Transfer Heavy Objects
The situation when you need to transfer something heavy arises often. At the same time, few people take several steps in the right direction. But instead, they stretch their arms forward in amplitude. And it is an absolutely wrong approach! The load on the joints of the elbow and shoulder increases eight times, not to mention the lower back. So you need to be extra careful and wise when carrying or moving heavy objects.
Even if you have already received a referral from an orthopedist for intra-articular injections or other treatment, pay attention to these tips. It is never too late to take care of the joints – neither in youth, nor after an MRI, nor after a course of injections. So keep yourself and your bones healthy!