How your day to day habits affect your joint health?
Various activities that we indulge in on a daily basis have a direct or indirect impact on our overall health. There are a lot of things that we do in our day to day life, without realizing how these are going to affect us in the long run, but sooner or later, their side-effects become visible, making us realize how we have been taking our health for granted. Our joints, too, can get affected by our lifestyle choices and daily activity level. Wondering how? Well, we have listed some common habits that contribute to your joint problems, with the help of leading expert Dr. Arvind Rawal, Head of Department of Orthopedics, Vishesh Jupiter Hospital.
- Not sticking to your healthy weight goals –
Our joints bear the weight of our body and excess body weight increases their workload, leading to unnecessary wear and tear. This results in the untimely breakdown of the cartilage. You will be surprised to note that carrying as little as 10 pounds of extra weight increases a load of about 30 to 50 pounds with every step.
Best doctors in Indore suggest that obesity is a major risk factor for many joint diseases and ailments, including osteoarthritis, one of the most common types of degenerative joint diseases. Excessive body weight can also increase the production of certain inflammatory agents that are known to elevate the risks of a wide spectrum of joint ailments.
Note – You can easily manage your weight by combining physical activity with a healthy diet. If you are finding to manage your weight on your own, you can consult our experts to guide you with the best care.
- Unhealthy eating habits –
Healthy eating habits are not only important for healthy weight management but also for boosting your joint strength. Deficiency of certain nutrients like calcium and vitamin D can drastically impact your joint health and the same holds for excessive intake of inflammatory foods, which include the following:
- Foods and drinks loaded with sugar
- refined carbohydrates, which are found in white bread and confectionaries
- Deep-fried foods
- Red meat
- Saturated fats, which are found in margarine and lard
Instead, you should try anti-inflammatory foods like
- Fresh fruits
- Unsaturated oils
- Green leafy vegetables
- Fatty fish like sardines and mackerel
- Whole grains.
- Smoking –
Whether you believe it or not, your habit of smoking can possibly be the reason behind your deteriorating joint health. The nicotine present in your cigarettes acts as a vasoconstrictor, i.e., it triggers the narrowing of the blood vessels. This cuts down the supply of crucial nutrients and oxygen-rich blood to the articular cartilage, thereby leading to its disintegration.
As per Dr. Arvind Rawal, smoking cigarettes has been linked with a number of chronic musculoskeletal conditions, which include back pain and disc.
- Avoiding exercise –
A stagnant lifestyle is an open doorway to a wide spectrum of diseases and ailments, and it can affect your joints too. This not only decreases joint flexibility but also promotes weight gain, which is not good for your joints. Indulging in various physical activities can help to improve the circulation of blood to various joints in your body. Strength training exercises and aerobic exercises can help to lower your risks of developing a wide spectrum of chronic joint ailments. These not only help to strengthen your joints but also promote the production of synovial fluid, which helps to keep your joints lubricated.
- Ignoring joint pain –
Most of us have the habit of ignoring signs and symptoms until the problem becomes serious. However, it is important to break this habit and start making your health your priority. If your joint pain is persistent and prevents you from indulging in normal day to day activities, it is important to seek immediate medical help and get the problem addressed by an expert.