Taking care of our health becomes a priority especially as we grow older. Once we start aging, the joints in the body do not remain as supple and mobile as it once used to be so one has to take care of the joints so that we are able to remain mobile and active. Joints are extremely crucial for our mobility and if the joints become stiff then it becomes very difficult to be mobile and active and it affects out activities of daily living and recreational activities. Our body has the capacity to heal on its own but in cases of joints they need just that extra bit of attention than other parts of the body to keep ourselves active and mobile enough to carry out activities of daily living and recreational activities to some extent.
Anatomically speaking, a joint is a connection between two bones. They allow us to move our elbows to pick something up, or our bend our knees when we walk. The cartilage and the synovial fluid provide the necessary cushion that the joint needs for moving smoothly during day to day activities. The synovial fluid provides the necessary lubrication to the joints and reduces the friction that is caused when the bones rub against each other with any type of movement. However, with increasing age, normal wear and tear, or an injury to any joint may result in substantial loss of synovial fluid and may damage the cartilage to the extent that the joint does not have the required lubrication that it requires for smooth functioning. This is what leads to pain, swelling, and decreased functioning of the joint. Fortunately, there are certain steps that one can take in order to keep the joint well lubricated. This article gives a brief overview of some of the ways to keep the joints well lubricated.
Ways To Keep The Joints Well Lubricated
Adequate Movement: This is the first step to keep the joint well lubricated. Even if you have joint pain, make sure that you keep moving the joint to some degree as not doing it may lead to extreme stiffness of the joint. When we move the joint, it helps in release of more water into the synovial fluid which then spreads covering the entire cartilage. This can be done first thing in the morning after getting up as this will cover the entire joint including the cartilage and keep the joint absolutely well lubricated.
Diet: Diet also plays a vital role in keeping the joints well lubricated. Omega-3 is perhaps the best food that you can eat to keep the joints lubricated. Some of the foods rich in omega-3 are salmon, trout, olive oil, nuts, and avocados. Incorporating these foods into the diet will help in keeping the joints well lubricated for quite a long time.
Glucosamine and Chondroitin Sulfate: Glucosamine and Chondroitin sulfate not only increases lubrication in the joints but also helps in decreasing any inflammation that may be present in the joint. They are also quite helpful in reversing some of the damage done due to osteoarthritic changes. Osteo Bi-Flex is the most favored supplement of Glucosamine and chondroitin sulfate which is being used in the United States.
Sleep: This is something that is a requirement for normal functioning of the majority of the parts of the human body. Adequate sleep helps the body to repair and rejuvenate. Melatonin which promotes sleep has been known to help bone building during sleep and thus adequate sleep is a necessary factor in promoting lubrication of the joints.
Alcohol Abstinence: In case if you have weak joints or your joints are not well lubricated then it is best to avoid alcohol in any form as alcohol is extremely acidic and increases inflammation. Alcohol also results in loss of vital minerals through frequent urination like calcium which is absolutely essential for the bones of the body. Thus abstaining from alcohol is an absolute necessity in order to increase lubrication of the joints.
Calcium and Vitamin D: This is required for healthy bones. It also prevents any bone loss. Dairy products are well known sources of calcium. Since consuming excess dairy products can be harmful thus incorporating a diet in which there is abundance of green vegetables is yet another way of increasing calcium and vitamin D in the body. Some of the foods rich in calcium and vitamin D are spinach, kale, mustard greens, eggs and salmon which if incorporated in the diet can not only improve health of the bones but also assist in keeping the joints well lubricated.
- Joint Lubrication: 101 https://rejuvinix.com/joint-lubrication-101/
- Lubrication of Joints https://link.springer.com/chapter/10.1007/978-94-009-5117-4_11
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