5 Ways To Keep Your Joints Healthier

Joint pain doesn't have to be a normal part of aging. Follow these tips for healthier joints.

You have joints all over your body – your knees, hips 和 elbows are the ones you likely think of first. But wherever there is a connection between two bones, there's a joint that allows your body to move. From your fingers 和 toes to your neck, 背部和肩部, keeping your joints healthy helps you avoid pain 和 stiffness 和 allows you to keep doing the things you love to do.

Here are 5 tips that can help improve joint health:

1. 保持健康的体重 – One of the best things you can do for your joints is to lose weight. This is especially true for weight-bearing joints such as knees 和 hips. 研究 shows that every pound of weight lost results in a 4-pound reduction in stress on the knees.
2. 多运动 – Exercising on a regular basis keep joints healthier. Strength-training makes your muscles 和 ligaments stronger, which helps support your joints. Aerobic exercise gets your heart pumping 和 has been shown to help reduce joint swelling. And you shouldn't only focus on formal exercise. Moving more throughout your day helps prevent your joints from getting stiff 和 painful.
3. 吃全面的饮食 – What you eat can affect the health of your joints, as well as your bones 和 muscles. Aim to get adequate amounts of protein, calcium, vitamin D, vitamin C 和 other important nutrients.
4. 了解自己的极限 – It's very beneficial to move as much as possible to keep joints healthier, but it's also important to know your limits. If walking makes your knees hurt, switch to a lower-impact activity such as swimming. If you need to lift something 和 you think it's too heavy, ask for help or get someone to do it for you. Modify any exercises or activities that cause joint pain.
5. 保护你的关节 – You can't avoid every type of strain, 扭伤或受伤, but you can take steps to protect your joints during repetitive or high-risk activities. Wear a brace on your wrist if work activities cause wrist pain. Protect your knees 和 elbows with padding during activities such as skating or high-impact sports.

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