How To Improve (Maintain) Joint Health Explained

In this video we discuss the functions and importance of joints, and some things you can do to improve your joint health. We also cover some foods that may help improve joint health

Transcript/notes
A joint is a place where 2 or more bones are joined by soft tissue, and they have 3 main functions, to join bones together, to bear weight, and to allow the body to move. So, how can you improve joint health?

First is to keep moving and stay active. Avoid staying in one position for too long, such as sitting for long periods. Get up from a desk or from sitting and watching TV, every so often get up and walk around for a couple of minutes. Adding a daily walk to your schedule can be beneficial to joint health.

Next is to strengthen your muscles and bones. Muscles and bones provide stability and support for your joints. Doing weight training sessions 2 to 3 times per week can strengthen your muscles and bones, which in turn can be beneficial to your joint health.

Next is to improve your flexibility by stretching regularly. Stretching consistently can improve your joint range of motion and make every day movements easier. This not only will help improve your joint health, but also the quality of life.

Get good quality consistent sleep. Sleep is a time that gives your body a break. It also stimulates tissue growth and muscle repair, giving your body a sort of recovery period. Lack of, or poor quality sleep can disrupt this recovery period, and can also impair your immune system, leaving you more vulnerable to injuries and even diseases. 7 to 9 hours of good quality sleep are recommended for most adults.

Maintaining a healthy weight is also important for joint health. Carrying more weight on your body day after day demands more and more from joints, especially the knees and ankles. It is estimated that losing 1 pound of weight takes about 3 to 4 pounds of pressure off of the knee joint.

Being underweight is also bad for joints, as it can contribute to a weakened immune system and more fragile bones, meaning less support for the joints.

Some foods that can be beneficial to joint health are foods high in Omega 3 fatty acids, calcium and vitamin D. Omega 3 fatty acids are believed to be anti-inflammatory and are found in salmon, chia seeds, oysters, walnuts and many other types of fish. Calcium is important for bone health, thus supporting joints, and some foods high in calcium include, cow’s milk products, kale, broccoli, green leafy vegetables and almonds, to name a few. And vitamin D is important because it helps with the absorption of calcium. Foods rich in vitamin D include oily fish, mushrooms, and dairy products.

Some other things that can help improve joint health include staying hydrated by drinking plenty of water, wearing pads on joints to protect them when doing certain activities, strengthening your core and improve your balance to lessen the chances of falling and damaging joints, and consume a wide range of fruits and vegetables regularly. As they are packed with vitamins, minerals and fiber, which can benefit your body as a whole functioning unit.

Chapters/Timestamps
0:00 Functions of joints
0:12 Stay active
0:29 Strengthen muscles and bones
0:44 Improve flexibility
0:57 Get good quality consistent sleep
1:22 Maintain a healthy weight
1:45 Foods beneficial to joint health
2:22 Other things to improve joint health

Видео How To Improve (Maintain) Joint Health Explained канала Whats Up Dude