22/03/2023
4 Simple, Effective Ways to Prevent Osteoarthritis
1. Maintain a reasonable weight
People who are overweight or obese put unnecessary stress on their joints, which accelerates the degenerative process.
Therefore, maintaining a reasonable weight is the first thing to remember and apply to effectively prevent osteoarthritis in general, especially knee and hip osteoarthritis.
2. Exercise and exercise
Regular physical activity coupled with proper exercise and exercise is one of the most effective and safe ways to maintain a fit and proper weight. Exercising for 30 minutes 5 times a week can provide many benefits, such as:
Improves stamina and bone health
Relieve joint pain and fatigue
Improves muscle group strength
improve overall health
3. Scientific and healthy diet
While no specific diet has been proven to prevent osteoarthritis, many nutritionists still recommend that people, especially those at high risk of developing the disease, supplement their daily diet with 2 groups of active ingredients, including:
Omega-3 fatty acids
Getting enough of the omega-3s your body needs will help reduce arthritis and thus prevent the early degenerative process. Foods rich in omega-3 include:
fish oil
Walnut
flaxseed
olives
Vitamin D
Several studies have shown that vitamin D supplementation may reduce the pain associated with osteoarthritis of the knee while slowing the wear-and-tear process of the cartilage layer. Consider adding foods such as fatty fish (salmon, mackerel, herring...), eggs and milk to your daily menu to boost your body's supply of this group of nutrients.
4. Be careful when exercising and prevent osteoarthritis in the first place
Joint damage is one of the main factors that promote early degeneration. Therefore, in order to prevent this situation, people who are engaged in work that often needs to carry heavy objects, go up and down stairs, stand up, sit down, or crawl should take self-protection measures.
Also, when exercising, don't forget to:
Always warm up before exercising and cool down after
Don't overbend your knees when doing squats
Kneel when jumping and landing
Choose well-fitting, sturdy, shock-absorbing shoes
It is recommended to practice on a flat, smooth surface and avoid practicing on asphalt or uneven roads