5 steps to help you fight osteoporosis
Osteoarthritis is one of the most common health conditions affecting the joints in the body. It is a condition that involves the gradual deterioration of the joints and causes pain and inflammation. In the UK alone, it is believed that about 8 million people suffer from this condition. It is more common among women and those with a family history of osteoporosis. Previous injuries or other joint-related conditions, such as gout, may also increase the risk of developing osteoporosis.
Osteoarthritis begins by affecting the smooth membrane of the joint called cartilage, which is meant to protect the bones from wear and tear. As this cartilage is damaged, joint movement becomes more difficult, leading to pain and stiffness. As the condition progresses, the tendons and ligaments that control joint movement are affected, causing swelling and the formation of small extra pieces of bone called osteophytes . Eventually, this can lead to bones rubbing against each other as the space between the joints narrows.
Although there is no definitive cure for osteoporosis, there are many methods that can be followed to relieve symptoms and reduce the gradual deterioration of the joints, which contributes to improving the quality of life for people with the condition. In this article, we present to you 5 steps that will help you confront osteoporosis and reduce its effects.
List of steps to help you combat osteoporosis
1. Balanced diet
Some research has shown that changing your diet can help control symptoms and slow the rate of joint deterioration. It is important to eat a balanced diet that contains all the vitamins, minerals and antioxidants your body needs. It is recommended to follow a diet similar to the Mediterranean diet, which includes fish, legumes, nuts, olive oil, and plenty of fruits and vegetables. Increasing your intake of omega-3 fatty acids, such as those found in fatty fish, can also be beneficial for joint health.
2. Exercise regularly
Exercise is essential to maintain joint flexibility and prevent pain. Swimming, in particular, is an ideal form of exercise, as it provides support to the joints in the water, reducing stress on them. Exercise helps improve movement and strengthen the muscles surrounding the joints, which contributes to reduced pain and increased comfort.
3. Rest and distribution of daily activities
It is necessary to avoid burdening the joints with heavy loads at once. It is better to divide physical activities during the day, and not to do all the hard work at one time. Heavy work can be combined with quieter activities in short breaks. This distribution helps reduce stress on the joints and prevents the pain from worsening.
4. Choosing the right shoes
Wearing shoes with low heels and thick, flexible soles helps reduce the shock from walking, which reduces stress on joints, especially the feet, knees and hips. Sports shoes are ideal because they provide good support and reduce stress on the joints. It is important to avoid high-heeled shoes, as they may change the angle of the joints and increase stress on the knees and other joints.
5. Weight loss
Losing weight is an effective way to reduce the pressure on joints affected by osteoarthritis. Every extra kilogram of weight increases the pressure on the joints, especially the knee and hip joints. Therefore, it is important to follow a healthy and balanced diet to lose weight gradually, which helps relieve pain and improve joint function.
By following these steps, people with osteoarthritis can relieve symptoms, improve their quality of life, and reduce the gradual deterioration of the joints.
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