Experiencing Pain While Climbing The Stairs? 6 Ways To Protect Your Joints
We probably don’t pay attention to our joints until we start to notice some discomfort in them. Are you starting to experience some slight discomfort in your joints while climbing the stairs? Here are six tips for you to help you protect your joints as you age.
#1. Quit smoking if you are smoking. We know smoking is harmful to the lungs and heart, but smoking can affect your joints too! Smoking can hinder the process of your bone development, increasing your risk of developing osteoporosis. Nicotine in cigarettes slows down the production of osteoblasts which is crucial in the forming of bones. It also slows down the process of healing due to the harmful effects of nicotine. Smoking decreases the absorption of calcium in our body which is another important mineral for bone development. Lastly, smoking also seems to break down estrogen which is important in helping to maintain a healthy skeleton.
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骨骼与关节
骨骼与关节
骨骼与关节
骨骼与关节
骨骼与关节
骨骼与关节
骨骼与关节
骨骼与关节
#2. Drink more water. If you have a habit of downing soda drinks or energy drinks, it’s time to replace them with water! Our body’s cartilage is made up of 80 per cent water. When the body is dehydrated, it will pull water from other parts of the body, for example, the cartilage. This will decrease the cushioning effect cartilage provides between your joints, increasing your risk of joint problems.
#3. Shed off the extra pounds. Did you know that being both overweight and underweight is not good for your joints? For those who are overweight, each extra kilograms is almost quadruple the times on the knees. For those who are underweight, stress is exerted on the joints too as there is a lack of muscle to give the joints the stability and support they need. Review your diet and stick to a healthy eating plan that works for you. Regular exercise also helps in maintaining a healthy weight while building the muscles you need.
#4. Gear up with proper footwear. If your work requires you to walk and stand for a long period of time, get proper footwear that will help to provide the cushion you need, alleviating stress off your joints. Even if it is walking daily, getting the right footwear will make a huge difference!
#5. Warm-up and cool down. Many people tend to skip warm-up exercises and jump straight into the gym without stretching their muscles and joints first. This is bad for both your muscles and joints as you will be more likely to strain them while exercising. For the best practice, make sure you do your warm-up and cool-down exercises before and after your exercise, each lasting for about five minutes.
#6. Health Supplements. There are health supplements for bones on the market to give your bones the nutrients they need to be strong and healthy. Health supplements are good especially for those who do not have a balanced diet, providing your body the nutrients it needs to maintain your health. While choosing supplements, be sure to look out for these key ingredients!
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骨骼与关节
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So if you have started to experience some slight discomfort in your joints while carrying out simple tasks such as climbing the stairs or lifting a box, it’s time to start caring for your bones and joints before the condition worsens. However, prevention is always better than cure. Even if you are perfectly healthy, you can follow the tips above to care for your joints and bones!
