With every movement we make, we need bones, muscles and joints. Whether we walk up a staircase, pick up a pen or exercise. Good working joints are very obvious to most people. But how do you ensure that they remain in top condition? With these five tips your joints stay flexible.
1. Move enough
Sufficient exercise is the recipe for healthy joints. Exercise causes activity in your joints, so they stay smoother. It is also said about the joints ‘use it or lose it’. Little exercise makes any complaints worse. This does not mean that you have to pay yourself five times a week at the gym. Just exercising at lower intensity is good for your joints. Think of cycling, swimming and walking. Also try yoga and Tai Chi. The fluid movements in these sports make the joints smoother.
2. Know your limits
Muscle pain after exercise is very normal, but it can also be a sign that you have played too intensively. A useful hobbyhorse: if you have more than 48 hours of problems, then it is wise to take it slower next time. Otherwise you run the risk of overloading your muscles and joints. Muscle pain is therefore no signal to step up, but a signal to take it easy. Give your muscles time to recover. Keep moving, because this promotes blood circulation.
3. Eat more fish
The statement ‘Herring in the country, doctor on the side’ is not that bad. Omega-3 fatty acids lubricate the joints, allowing you to move more smoothly. These fatty acids can be found in fish, seafood, walnuts and fish oil. Especially fatty cold water fish is a good source. Think of herring, mackerel, sardines and tuna. White fish contains a lot less fatty acids than fatty fish.
4. Watch your weight
The heavier you are, the more you have to wear joints. In order to reduce the burden on your joints, it may be wise to lose weight. Strict diets are often doomed to failure.
5. Do not forget your bones
Your bones, muscles and joints all work together. In addition to calcium, vitamin D is also indispensable for a strong skeleton. This vitamin ensures that calcium in the intestines is extracted from food and ends up in the blood. This way it can go to where it is needed: the skeleton. Vitamin K is also important because it stimulates the storage of calcium in the bone. You can find this vitamin in green vegetables, such as broccoli and kale, potatoes and sunflower oil.
And is the crushing of your joints dangerous?
Each joint has a bag with moisture containing some gas. If you hear cracking, the gas in the joint pocket moves. So it is not two bones that go over each other. The cause of this cracking is difficult to pinpoint. It can be or be caused by overload. Fortunately, it is not dangerous.