How To Improve The Strength And Longevity Of Your Joints

We may not think much about our joints and we often take them for granted, but our joints are the hinges that hold us together, allowing us to move, explore, and live life to the fullest. Just like any other part of our body, they need care and attention to maintain their strength and longevity. In Malaysia, arthritis affects 5 out of 1000 people, which could impact daily activities and overall well-being. Thankfully, proactive measures can go a long way in keeping our joints healthy and happy.

Exercise regularly

Exercising regularly replenishes lubrication to the cartilage of the joint and reduces stiffness and pain. It also helps in weight loss, which can be beneficial for people with arthritis as it reduces the load exerted on the knee. Low-impact exercises like swimming, water aerobics, tai chi, and brisk walking are excellent ways to keep your joints lubricated and mobile. These activities are gentle on your joints while still providing essential movement. Besides cardiovascular exercise, strength building is important too. Building muscle around your joints acts as a natural support system, reducing stress and strain. Start with bodyweight exercises like squats, lunges, and push-ups, or use resistance bands for a progressive challenge.

Consume enough nutrition for joint support

Foods rich in omega-3 fatty acids

Examples of foods rich in Omega-3 fatty acids are salmon, soybean, flaxseed oil and chia seeds. Alternatively, consuming fish oil in the form of capsules could ensure that your body is getting sufficient omega-3 fatty acids to work against arthritis. They have powerful anti-inflammatory properties, helping to reduce joint pain and stiffness.

Fruits and vegetables

Packed with vitamins and antioxidants, these colourful foods fight cell damage and support joint health. Consuming dark green leafy vegetables, sweet potatoes, carrots, red peppers and pumpkin can help reduce your risk of developing rheumatoid arthritis (RA).

Calcium and Vitamin D

Calcium and Vitamin D are essential for strong bones and healthy joints. According to a study, Vitamin D may help with preserving knee cartilage and it can be found in foods like salmon, tuna and egg yolk. People who spend time outdoors with greater sun exposure would have adequate levels of Vitamin D in their bodies as the sun helps our skin to form Vitamin D. In a research, it was found that older adults who had greater sun exposure and Vitamin D levels in their blood had more preserved knee cartilage.

Foods to avoid for arthritis

While certain foods can act as allies in your fight against joint pain, others may exacerbate your symptoms. Processed foods, red meat, and sugary drinks top the list of worst joint pain foods as they could worsen the symptoms of arthritis. Hence, it’s best to avoid these types of food if you have arthritis.

Securing your future with medical insurance

We need to prioritise our joint health to avoid surgery or hospitalisation due to our joints. In such an event, it’s best to be financially protected. With FWD Medi First, get up to RM5 million annual limit and unlimited lifetime cover. Learn more about the medical plan that also protects your future needs here.