Thursday, December 24, 2015

Beat Arthritis This 2016: 6 Best Resolutions for the New Year

With the another coming in just a couple of days, we now come up with various new year’s resolutions to stay fit, active, and healthy. For people suffering from arthritis, New Year signifies another hope in battling signs and symptoms of joint pain. It is the right time of the year to start making lifestyle changes and dietary modifications to help fight against the symptoms of arthritis.

Here are some of the best New Year’s resolutions that are fit for people suffering from arthritis:

Exercise Regularly

Staying active and having regular exercise is one of the best things to give your joint this coming 2016. Exercise provides many benefits not only to your joints but also to your overall health. It enhances your stamina, works your cardiovascular system, and strengthens your musculoskeletal system. More importantly, for people with arthritis, regular exercise can improve joint flexibility thereby reducing stiffness and discomfort.  It also stimulates blood flow thus delivering oxygen and nutrients to the joints and cartilages. Engaging in regular exercise also enhances the distribution of synovial fluid in the joints thus making every movement smoother with reduced overall joint discomfort. It also strengthens the muscles that support our joints thus reducing the stress on the joints during each activity.

In choosing the correct exercise, find a routine that is less bearing on the joints. You can always consult your doctor or physical therapist for the proper techniques that you can follow when you exercise so further damage to the joints can be avoided.

Eat Healthy, Live Healthy

In 2016, opt for healthier food choices rather than consuming oily, processed, and commercially prepared food selections. Dietary modification can definitely contribute in reducing signs and symptoms of joint pain. In the coming year, consume foods that are rich in Omega-3 fatty acids that contain anti-inflammatory properties which can help reduce joint swelling, inflammation, and discomfort. Omega-3 also provides heaps of health benefits for the body like improving vision, enhancing cardiac health, and promoting neurologic health. Consume more fish rather than red meat because they are rich in theses healthy fatty acids. Walnuts and chia seeds are also good snack choices if you want to keep your joints healthy.

Stay away from pro-inflammatory foods that can worsen your arthritis. These foods include those that use sugar, artificial sweeteners, refined grains, pasteurized dairy, and trans-fatty acids. Avoiding alcohol will also greatly benefit your joints. Instead, opt for foods that are rich in antioxidants to protect joint and cartilage cells from damage caused by oxidation of free radicals. Foods rich in antioxidants include green tea, vegetables, and fruits.

Stop, Relax, and Enjoy

A busy schedule and more activities mean more stress for the joints. So give them a break, pause for a while and enjoy the benefits of the body’s natural repair mechanism. While staying active is important, rest is also equally adamant to allow your joints to heal themselves. Constant rigorous activities puts burden on the joints, exposes them to frictional damage, and depletes them with essential nutrients. Thus, enough rest periods is also necessary especially for people suffering from arthritis.

Lose Weight

Carrying on extra weight does not only impose health dangers but also puts excessive stress on the joints. Excess weight puts more pressure on the joints during each movement thus they more exposed to frictional damage and degeneration damage. Overweight people usually have joint flexibility and mobility thereby further worsening the signs and symptoms of joint pain. For the year 2016, monitor your BMI (Body Mass Index), it is the measure of body fat depending on your height and weight. Keeping your BMI within the normal range puts contributes to less stress on your joints so pain and inflammation can be minimized.

Pamper Your Joints

A physical therapy goes a long way for people suffering from arthritis. With professional help, the range-of-motion of stiff and inflamed joints can be improved. Regular physical therapy session also corrects any habits that have been formed due to arthritis like bad posture or angle during ambulation. Massage also helps joint health by improving blood flow to the area and enhancing flexibility. The gentle pressure caused by massage strokes also stimulates lymphatic flow thereby effectively reducing joint inflammation and swelling. Another pampering technique for your joints is dipping in a tub with warm water. Not only does it stimulates blood flow but also relaxes stiff and swollen joints. You can also add Epsom salt in the water before dipping in as it contains minerals that stimulate joint and cartilage repair.

Go Natural

Instead of buying artificial supplements, painkillers and anti-inflammatory pills, why don’t you try DIY remedies for signs and symptoms of joint pain that can be made right at the comfort of your own home. Try herbal concoction like ginger and turmeric tea to naturally reduce joint inflammation. Willow bark tea also consists of potent anti-inflammatory agents called salicin that can effectively reduce joint pain, swelling, and discomfort. Taking 2-3 tablespoons of Extra-Virgin Olive oil lubricates the joints thereby improving flexibility and mobility. Avoiding pharmaceutical products that have been commercially prepared will not only benefit your joints but will also protect your vital organs from the damaging side effects of these medications.

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