WORLD ARTHRITIS DAY 12th Oct 2015

Keeping your bones and joints healthy becomes more important as we age. On WAD, take the high road to keep your joints healthy.

How to keep your joints healthy !!

Healthy joints equal a better quality of life so here’s how to keep them in top form through the ages.

Kids and teens

1. Don’t make babies walk early

You don’t want babies to be propped up too early – their joints and bones aren’t ready for that, and can cause bowed legs.

2. Don’t overtrain and be sure to vary sporting pursuits

Keep the amount of activity moderate, don’t play through pain and vary the types of sports. Many injuries can be avoided by warming up before Sport.

20s and 30s

1. Move, move, move

Motion helps to swish the synovial fluid around to all parts of the joint, keeping them from being stiff. Movement also strengthens the muscles and bones which, in turn, strengthens joints.

2. Watch your posture

Spend hours each day hunched over a computer? Walk around in high heels? Hold your baby on the same hip? You’re throwing your body out of alignment and putting extra pressure on joints. Move around every hour, try to stretch once a day, and invest in supportive, fitted and, yes, flat shoes.

3. Care for tight muscles

You need strong but also supple muscles to keep joints in good alignment. For instance, a tight hip flexor muscles (common in office workers) pulls the joints of the pelvis and spine forwards and makes them bear extra weight. Tight leg muscles such as calves and hamstrings can also affect the knees, hips and spinal joints.

4. Quit smoking and moderate your alcohol intake

Smoking and drinking alcohol affect bone strength, and that affects joint health. Smoking also doubles the risk of rheumatoid arthritis, and too much alcohol ups the risk of gout (a type of arthritis) later in life.

70s and beyond

1. Lose excess weight

Carrying 1kg of extra weight is equivalent to bearing an extra 3kg-5kg of force on the joints of the lower body. Research has revealed that losing 5 per cent of your body weight has a noticeable effect on reducing pain from OA.

2. Keep moving

It sounds counterintuitive, but if a joint hurts due to osteoarthritis, it needs movement more than rest because the only way a joint gets nutrients is through physical activity. Exercise also builds muscle and bone strength, which helps your joints to stay healthy. Walking, swimming and cycling are all low-impact forms of cardio exercise. If you have arthritis, a physiotherapist can help you put together a program of stretching and strengthening exercises.

3. Consider a supplement

The most popular supplements recommended to OA sufferers are glucosamine and chondroitin, which are both derivatives of cartilage components. Omega-3 is good for RA sufferers as it reduces inflammation. Research has found the effective dosage of omega-3 to be 2.7g a day, and it needs to be taken for at least two months before an effect is seen. Source : http://www.bodyandsoul.com.au/health/health+advice/how+to+keep+your+joints+healthy,30661

PROPHYLAXIS TEAM