Our skeleton is irreplaceable. If we suffer a fracture, it must “repair” but it is impossible to replace a damaged bone with a new bone. That is why it is important to take care of our skeleton. Here are some tips for maintaining your joints.
Fixed joints: Skull, Pelvis and Rib cage.
Not very mobile (some of them never move), these joints are rarely affected by osteoarthritis. Good health and a healthy and balanced diet are sufficient to maintain these structures.
The support skeleton: Vertebrae, Hips, Knees and Ankles.
Just like a coat hanger, keeping the support structure of the body healthy will depend on the load we are inflicting on it and its ability to bear our weight. It is therefore important to have a reasonable weight (avoid overweight and obesity) and to strengthen support muscles (the paravertebral musculature of the back and lumbar region, the muscles that envelop the hips, the muscles of the thighs and Legs) to preserve these bone areas.
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Mobile joints: Shoulders, Elbows, Wrists, Hands, Hips, Knees and Ankles.
These are particularly mobile areas (especially the shoulders and hips) and often affected by osteoarthritis. In fact, the continuous wear caused by the shock of the bones involved in each joint.
Two particular cases: Hips and Knees.
The hips and knees are the joints that are most often replaced by an artificial prosthesis. However, the process that causes a person to get a prosthesis is not the same whether it is the hips or the knees.
Osteoarthritis of the knee.
Osteoarthritis is a disease that leads to irreversible and dysfunctional knee wear. To replace it, there are artificial prostheses.
– Osteoarthritis is the result of excessive joint mobility for many years and overweight (overweight, obesity) of the person suffering from it. The risk of osteoarthritis also increases in people who do not exercise or very little. Indeed, doing sports helps to strengthen the muscles that keep the knees stable.
– Everyone suffers from knee osteoarthritis related to aging. Moving on both legs for a lifetime has consequences. But that does not mean we all have to wear a prosthesis. Here are some tips that will help you not to go through the “prosthesis” box (provided you have a reasonable weight and practice regular physical activity):
– If you experience pain in the knee that may prevent you from practicing a sport. Apply something cold on the painful joint area. Cold is particularly effective in relieving pain. Conversely, applying warmth to the painful area may be useful when osteoarthritis manifests itself in articular stiffness (on rising). This heat is applied by a pocket filled with hot water or a warm blanket, per session of 10 minutes two to three times a day.
– Wear suitable shoes also relieves the joints of the lower limbs. If you experience pain in both feet while walking, go to a chiropodist to correct support problems (an overhang or a flat foot). As will be seen later, the high heels favor the appearance of problems (fractures, sprain, premature wear) in the joints of the feet and the ankles.
– Using a stick during walking (to be held with the hand opposite to the knee affected by osteoarthritis) can reduce pain and give confidence when walking.
– Avoid stairs, especially on days when you have very bad knees.
– The realization of isometric exercises allows to reinforce without pain to the muscles that surround the joints. It involves contracting the muscles without moving the joint. These exercises are very effective in relieving osteoarthritis of the knees.
– In people who suffer from osteoarthritis of the hip, sleeping by banding the bolster with his thighs can ease the pain. Doctors also advise people with osteoarthritis of the hip to use high chairs so as to keep the knees higher than the hips.
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Due to their location and mobility, the hips are often prone to osteoarthritis. A fracture in the neck of the femur caused by osteoarthritis is often the cause of the placement of a hip prosthesis. The fracture usually occurs after 60 years, the period in which our bones contain the least amount of calcium.
Osteoporosis results from a lack of calcium in the bones that prevents them from supporting the weight of the body. Consequently, the risk of suffering a fracture of a bone increases. The hips, the vertebrae and the wrists are the joints that are most affected by fractures related to osteoporosis.
The age and aging process reduce the amount of calcium present in our bones. This reduction in calcium is more pronounced in women after menopause, especially if it is early. But age is not the only one responsible. Here are some tips to alleviate this process of calcium loss:
– Eat calcium source foods on a daily basis. Milk, dairy products (cheeses, yogurts) as well as cereals and vegetables (chickpeas, spinach, white beans, chard, cabbage, cabbage) fish (squid, shrimps, langoustines, herring, anchovies, canned sardines) And dried fruits (dried figs and raisins, almonds, hazelnuts and pistachios) must be part of your daily diet.
– Take the sun at least 15 minutes a day while not forgetting to apply sunscreen.
– Practice regular physical activity. Sport allows you to renew your bone mass, thus avoiding possible fractures. Choose the sport that suits you best: dancing, walking, swimming and cycling. Avoid as much as possible more or less violent jumps.
– If you are a smoker, stop the cigarette.
– If you drink alcohol, have moderate drinking. Same thing for coffee.
– Overweight has repercussions on bone health (it promotes osteoarthritis) but it is not the only one. Extreme thinness can also cause health problems: it increases the risk of osteoporosis. It is therefore important to maintain a reasonable weight.
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Ankles and Feet.
Pain in the ankles and feet can be relieved by suitable shoes, accompanied (if necessary) by soles which facilitate support during walking. Better to avoid flat shoes and too high heels. The ideal is to wear shoes with a 5 cm heel.
Hands are the areas of the body that suffer the most from the osteoarthritic degenerative process. To avoid it, it is advisable to perform daily exercises that strengthen the muscles of the hands and wrists.
Thus, manipulating small soft rubber balls by tightening them strongly and then releasing the pressure strengthen the muscles of the hands and wrists.
In case of pain in the shoulders, rest and scarf immobilization are advised. This makes it possible to avoid the weight of the arm (which represents 10% of the body weight) on the painful shoulder.
Practicing a sport like swimming also brings many benefits.
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