Walking, running, biting - each of these activities involves our joints. When they work flawlessly, we do not pay attention to them. However, if the joints fail, independent functioning becomes quite a challenge. So what is conducive to the good condition of the joints?
Our skeletal system consists of as many as 206bonesconnected with various kinds ofjoints . Depending on the size and shape of the joints, they perform different functions, thanks to which we can perform many activities. And so the pond:
- hinged (knee, elbow, ankle) moves in one plane, which allows us to lift, move;
- saddle (between thumb and wrist) facilitates movement in two planes, e.g. to grab a glass;
- the acetabular (located at the hip and shoulder) makes us move our arm or leg in all directions, so we can swing or make circles;
- rotating (cervicalof the spine ) allows you to turn your head.
Articular cartilage
The surfaces of the bones that make up the joint are covered with perfectly smooth cartilage. It allows bones to slide against each other with only minimal friction, which protects them from abrasion. For the joint to function well, the bones that make it up are permanently connected by many ligaments. The joint capsule provides additional protection. It is made of two layers. The outer one is made of special fibers, some of which are ligaments that connect bones. The internal is the so-called synovial fluid, a membrane that produces synovial fluid, a thick liquid that facilitates painless bone movement.
How to avoid problems with joints
Over 7 million Poles suffer from various types of rheumatic diseases (including joint diseases). Three times more often they are women who have different forms of osteoarthritis. The reason for this gender disadvantageous statistic is that the ladies do not spare their joints. They often ignore minor ailments and soothe the pain with ointments or tablets. This is a disastrous procedure because it does not eliminate joint overload, which leads to degenerative changes. Meanwhile, not much needs to be changed in everyday life to avoid joint problems.
- Movement
Physical activity is one of the basic methods of strengthening bones, muscles and maintenanceproper mobility of joints and prevention of their stiffness. The joints are not only used for regular sports activities, but also for regular daily exercise, because they strengthen the muscles that support the joints. For ladies, swimming and water gymnastics are highly recommended. This type of relieving exercise is a great way to improve neglected joints.
- Uniform loads
If you are carrying large purchases, spread them into two nets so that each hand holds about the same kilograms. This will protect the shoulder, wrist and knee joints from damage. If possible, move heavy objects across the floor. To make the task easier, for example, place rags or paper under the furniture. Whenever you need to pick up something, do it by bending your legs and straightening your back.
- Comfortable shoes
Shoes with a flexible sole that absorbs shocks generated while walking, are the perfect solution for our joints. A hard sole and too high heels can cause severe pain in the joints, back and even head.
- Mediterranean diet
Its basis is fish and seafood, vegetables, fruit and olive oil. Its regular use improves joint mobility, reduces pain and prevents joint stiffness. Crayfish, crabs, shrimps and clams have a particularly positive effect on the condition of the ponds. They are not very popular in our kitchen, but they can be replaced with fatty fish, e.g. salmon, mackerel, tuna, sardine.
- Jellies
Our ponds will serve both sweet ones - with fruit, and dry ones - made of meat or fish. The collagen they contain facilitates the regeneration of diseased or mechanically damaged joints. It is worth eating jellies despite the voices that they do not have a major impact on the condition of the joints.
- Fruits
Black currants deserve special attention. They contain a huge dose of vitamin C, which is necessary for the production of collagen, which is decisive for the flexibility and strength of tendons.
- Linseed oil
Improves the condition of the joints. Oil and walnuts have a similar effect. The combination of omega-3 fatty acids and vitamin E contained in these products prevents inflammation of the joints.
- Ginger
Added to salads and meats or drunk in the form of infusions, it effectively protects joints against all types of pain caused by joint fatigue or overstrain.
- Furniture
Adapted to your height and the work you do, the less effort you have to put into getting up from a chair or bed, the more upright you are while preparing a meal, the less your joints suffer,especially those in the spine and shoulders. Therefore, take care of comfortable chairs, good mattresses.
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