A lot of the time we take advantage of the intricate and wonderful features and functions of our bodies, and this can lead to a little bit of wear and tear along the journey of life. Your joint health is something you should nurture and protect in order to live your best life. The last thing anyone wants is to be spending their day in pain! Below are 12 of some of the best and easiest tips to follow to be kind to your joints.
Don’t strain yourself!
Reduce straining your neck by using document holders attached to computer screens and make sure they’re positioned at eye-level. Try using a phone headset as well. Work comfortably! Your computer should be positioned from 50cm to 65cm from your upper body, with the top of your screen level with the top of your head when you’re sitting in your usual, comfortable position. Your elbows should sit at a right angle, with your wrists relaxed while typing. Try using a wrist rest for your mouse, so your wrist can take a break.
Take a break from the heels
Unless you're a model, chances are you can live without high heels. Experts say a three-inch heel stresses your foot seven times more than a one-inch heel, that’s a lot! Plus, heels put extra stress on your knees and can increase your risk of osteoarthritis.
Reach that stand goal!
But also take a break. We know standing desks are all the rage now but neither sitting or standing all day is good for you. The best option is having a balance between the two, when possible. If you sit at your desk all day, try to stand for a few minutes every half an hour or so.
Drop the excess weight
You won't just look better – you’ll feel better, too. Even an extra 500g you gain puts four times the stress on your knees! The flip side is that even losing a little bit of weight will take some stress off your knees. Research shows that losing 5 kilos can improve your joint health and cut your risk of osteoarthritis of the knee by 50 percent.
Chop, pick and pack
If you are looking for a tasty snack, reach for a fruit or veggie. Pre-cut some carrots or celery the night before work so you’re ready to go in the morning. Strawberries, blueberries and blackberries are also a sweet treat that are surprisingly low in sugar! Recent research shows the importance of vitamin C and other antioxidants in reducing your risk of osteoarthritis.
Embrace the wide world of Vitamins!
There is a great range of vitamins and supplements at our fingertips nowadays, and at an especially good price! Vitamins such as Glucosamine, found in the shells of crab, lobster and prawns, has been shown to ease joint pain and stiffness, particularly in people with osteoarthritis of the knee. Some studies suggest that it may contribute to cartilage repair. Our busy lifestyles often don’t allow us to take in the appropriate nutrients we need, so vitamins offer the perfect supplement for this!
Throw some fish on the barbie, mate!
Omega-3 fatty acids, found in cold-water fish, such as salmon and mackerel, can help keep your joints healthy. In fact, studies show omega-3s can reduce the pain and inflammation of stiff joints. But you probably don't have time to prepare a yummy fish dish every night, so consider supplementing your diet with a fish oil tablet.
Grazing is good
Instead of eating two or three big meals throughout the day, try spreading out your snacking into a number of smaller meals. Research shows that grazing throughout the day boosts your metabolism, helping your body run more efficiently (and keeping the kilos off).
Stretch it out!
Stretching is not only important for when you’re working out, but it’s great to take a minute throughout the day to have a stretch, get your blood flowing, re-energise yourself and keep your muscles and bones warm and flexible.
Get those abs of steel!
Strength training and building your muscles is a great way to boost your metabolism (helping you drop the weight), but this strengthening also protects your joints and improve bone density. Working on your core strength helps with your balance and posture.
Chill out and have a break!
Our professional advice is to make sure your holidays are important to you! It’s in your health’s best interest! Experts emphasise the connection between stress and pain. Plan a trip, or just stay home and walk the dog – just break up your routine and make sure you take care of your mental health as much as your physical health!