Joints in Good Shape – Q Magazine

Manual therapy helps in relieving joint pain. Photo: Pharmazara.

Keeping the junction between bones in good condition is key to our quality of life. That is why it is better to pay attention to them on a regular basis, rather than to let them cause us discomfort or pain. According to experts, this care is necessary to maintain agility and fluidity of the body.

They rotate, roll, slide, spread, bend or flex so that we can write, run, jump, dance, walk, play sports or do any of our daily activities.

They are the joints or meeting points between bones, which are present in the shoulders, elbows, hips, knees, knuckles, spine and many other places in the human body.

These organic “hinges” are made up not only of the bones themselves, but also include the soft tissues that surround them, such as cartilage, tendons, and ligaments, which cover the ends of the bones, connecting them to muscles and other bones. Join together, guaranteeing joint stability or mobility, at points where one or another function is essential.

Joints work as a team with bones and muscles in the complex framework of the musculoskeletal system that allows our bodies to move and function.

Wear of locomotor equipment.

According to experts, over the years, the regenerative capacity of joint tissues decreases, giving rise to disorders whose first symptom is pain, and which, in the long run, lead to progressive stiffness and loss of joint functionality.

Regular exercise, without any effect and rest. Photo: Karolina Grabowska/Pexels..

He added that there are practical measures and lifestyle changes that help slow or delay this process of joint wear and tear and reduce the risk of joint disorders with age.
But you don’t have to wait until you feel pain or discomfort to put them on. It’s time to take care of yourself to avoid future diseases They say the “locomotive hinge” now always exists!

Dr. Antonio Ponce Vargas explains, “There are over a hundred rheumatic diseases and the most frequent include: osteoarthritis, osteoporosis, fibromyalgia, chronic fatigue syndrome, low back pain, ankylosing spondylitis, rheumatoid arthritis, polymyalgia Rheumatica, Gout, Chondrocalcinosis”. , a rheumatologist.
This expert ( states that the rheumatologist, because of his training and experience, is the doctor best suited to be in charge of diagnosing and treating diseases of the musculoskeletal system (bones, joints, muscles, ligaments). and tendons) and of connective tissue.

“The most exposed joints of the human body are the knees and hands. There is also a lot of pain in the joints of the lumbar vertebrae”, explains Javier Zaragoza, pharmacist and CEO of the online pharmacy Farmazara (

“The knee joint, as well as the lumbar joint, may be more prone to pain or disease because they are load-bearing joints (subject to higher compression) and are more prone to wear and tear and other diseases.” do,” he said. explains.
He adds that “there are also problems with the joints of the hands and wrists, which, although they don’t bear the load of the knees, take a lot of use and mobility.”

The joints of the lumbar vertebral region, subject to compression, suffer greatly. Photo: Pharmazara.

Joint health care.

From the area of ​​prevention, Zaragoza lists a series of healthy habits and practical measures that we can adopt to take care of our joints and reduce the risk of disorders such as arthritis (inflammation) or osteoarthritis (wear and tear).
– Exercise. Exercise three days a week, spending one hour each day, a physical activity that does not put a lot of impact on the joints, such as swimming, walking, cycling or gymnastics without lifting weights, as well as avoiding contact with blows and trauma
– Being overweight. maintaining adequate body weight and avoiding excess weight that puts excessive stress on the joints, regular physical activity and following a healthy diet that excludes foods that contain large amounts of calories and that are low are healthy, among them – according to nutritionists – are ultra-processed products.

– Postural hygiene. Avoid body postures that can damage joints in the long run, for example, bending the knees instead of arching the back and focusing the effort only on the lower back when lifting weights and doing so with everything in the body. focus on the part.

– Eat. According to Zaragoza, it’s important to eat a balanced diet and avoid alcohol and high-fat or uric acid-producing foods, which can negatively affect our joints.

Mediterranean diet, foods with omega 3 fatty acids (oily fish, nuts, whole grains, green leafy vegetables, vegetable oils), fruits rich in vitamin E and antioxidants, According to various investigations, they may have a protective effect on joint health.

Healthy diet and regular exercise for mobility. Photo: Open Communication.

– hydration. According to Zaragoza, it is recommended to drink at least 2 liters of water a day. If we are not well hydrated, the body will extract water from various parts of the body, including cartilage, which is mostly made up of this liquid.
– Rest. In addition to avoiding excessive exercise, which can lead to joint inflammation, it is recommended to rest after exercise and generally enjoy adequate rest, for which it is recommended to periodically renew the mattress and use our It is recommended to use a suitable pillow for ,

– Belongings. According to Zaragoza, consuming certain food supplements containing naturally-occurring anti-inflammatories such as turmeric, chondroitin or glucosamine, along with collagen, magnesium, vitamin C or other antioxidants under medical supervision, can also contribute to joint health.

Paul Gutman
EFE Report



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