Methods 1: Keep a healthy diet.
1, drink plenty of water to meet your body's needs. Keeping your body hydrated is not only important for your overall health, but also helps to cushion and lubricate your joints. The appropriate amount of drinking water depends on factors such as age and gender. Generally speaking, men should drink about 4 liters of water a day, and women should drink about 3 liters of water a day.
2. Eat more fish and healthy fat. Salmon, trout and other fatty fish are good for joint health. Eat at least two or three servings a week. Avocados, nuts, olive oil and other healthy fat sources also help to lubricate joints. Although some fats are healthier and some are not, there is no problem in proper intake of fats and oils. According to your age, sex and activity, the recommended daily amount of fat is about 5 to 7 teaspoons. Medium avocado contains 6 teaspoons of oil, 30 ml (2 tablespoons) of peanut butter contains 4 teaspoons of oil, and 1 raw or roasted peanuts contains 3 to 4 teaspoons of oil.
Moderate unsaturated fat is also an important part of a healthy diet, such as the fat in vegetable oil. Saturated fats and hydrogenated oils (also known as trans fats) are unhealthy and will increase the level of low-density lipoprotein or bad cholesterol in the body. Unhealthy fat sources include butter, shortening, red meat, lard and processed food.
3. Eat more fruits and vegetables. They are rich in vitamins, minerals and water, and most of them have anti-inflammatory effects. Green leafy vegetables, broccoli, berries and red grapes contain a lot of antioxidants. Fruits and vegetables rich in vitamin C also help prevent cartilage corrosion, such as citrus fruits and sweet peppers. The required intake depends on age, sex and other factors. Generally speaking, it is recommended to take 1 1 every day. 2 to 2 cups (350-470 ml) of fruit. 1 small apple, big orange or big banana are all 1 cup (240 ml).
Try to eat 2.5 to 3 cups (about 600-700 ml) of vegetables every day. Include green leafy vegetables, red and orange vegetables and starchy vegetables such as corn and potatoes. 1 cup (240ml) of cooked spinach, 2 medium-sized carrots (sliced) or 12 mini carrots, 1 tomato or 1 corn are all regarded as 1 serving of vegetables.
4. Don't eat food containing a lot of sugar or salt. A high-sugar or high-salt diet will aggravate joint pain. The body needs salt to keep enough water, but eating too much salt is not good for health. Proper salt and sugar can also help you lose excess weight, which is good for your joints. Try to limit the daily salt intake to1000 ~1500mg. Don't add extra salt to the food, and don't eat salty snacks such as potato chips and pretzels. When cooking, try to use spices such as spice plants and citrus juice instead of salt.
Only take sugar from natural food sources, such as fresh fruit, and avoid candy, canned food and other processed sugar.
5. Try to lose weight. Besides eating foods that are good for joint health, we should also strive to maintain a healthy weight. Being overweight will increase the joint burden, especially when synovial fluid is reduced. If you are overweight, losing at least 5% of your weight can reduce the pressure on your knees, hips and other joints.
Method 2: Take dietary supplements.
1, be sure to consult a doctor before taking dietary supplements. Although the effectiveness of dietary supplements is controversial, many people with joint problems claim that they do help relieve joint pain. Consult your doctor first, seek their advice, and let them know the drugs you are currently taking to avoid harmful drug interactions. If a supplement works for you, stick to it. If there is no positive effect after taking it for 4 to 6 weeks, it may not be worth the money.
If you are pregnant, planning to be pregnant or breast-feeding, you must ask your doctor before taking supplements.
2. Consider taking multivitamins every day to ensure that your body gets all the nutrients it needs to produce synovial fluid. Selenium, zinc and manganese vitamins A, C and E are particularly beneficial to joint health. Ask your doctor if you should take multivitamins and ask them to recommend the appropriate dosage. If the doctor allows, buy comprehensive vitamin products that can promote joint health.
Remember, eating nutritious food is better than eating nutritional supplements.
3. Take glucosamine and chondroitin supplements. Some evidences show that they help to relieve joint pain, prevent cartilage corrosion, increase joint fluid and promote joint tissue regeneration. Usually three times a day, 300 ~ 500mg each time, but the dosage recommended by the doctor or pharmacist shall prevail.
If you are pregnant, planning to be pregnant or breastfeeding, please do not take glucosamine and chondroitin supplements.
If you are currently taking blood thinner, please consult your doctor about the possible interaction between the drug and glucosamine.
4. Take hyaluronic acid capsules. Hyaluronic acid is a component of joint synovial fluid, which plays a role in lubrication and shock absorption. Direct intra-articular injection of hyaluronic acid is a long-standing treatment for arthritis, while oral capsules are a less invasive way of administration. Taking 200 mg of hyaluronic acid capsules every day for several months may improve the quality of synovial fluid and joint health. Although hyaluronic acid has no known drug interaction, you should consult your doctor before taking it.
5. Take fish oil or omega -3 fatty acid supplements. Omega-3 fatty acids can help the body produce healthy cartilage and synovial fluid. You can take supplements every day or get more omega-3 fatty acids from fatty fish, walnuts and flaxseed foods. Usually take 500 to 1000 mg every day, but don't exceed 2000 mg.
If you are pregnant, planning to be pregnant, breastfeeding or taking blood thinning drugs such as warfarin, be sure to ask your doctor if you can take omega-3 fatty acid supplements first.
People who are allergic to seafood should not take fish oil.
Method 3: Exercise improves joint health.
1, be sure to ask the doctor before starting a new exercise plan. Regular exercise is very important for the overall health of joints, which can improve the lubrication and buffering effect of joint synovial fluid. If you are sick or not active, be sure to ask your doctor how to start a new exercise program safely.
If you feel pain, take your time and adjust your activities. Start with short-term exercise, such as repeating exercise several times a day for 5 minutes each time. If you have joint problems, you will feel uncomfortable or stiff for the first few weeks. Try to keep active when the joints are not painful, and do some relaxing activities when the joints are painful. If you feel severe pain during or after exercise, and the pain gets worse, please stop exercising immediately and contact your doctor.
3. Carry out low-impact aerobic exercise. Simple aerobic exercises such as walking, low-speed cycling and dancing are most suitable for people with joint problems. Gradually increase the amount of exercise until you can do 2 hours and 30 minutes of easy aerobic exercise every week. As long as you can do the above exercises without injury, you can also try jogging, running and high-speed cycling.
4. Do yoga and stretching regularly. Regular exercise to enhance flexibility is especially important for people with arthritis or other joint diseases. See if there are any local yoga classes suitable for your age or beginners. Do simple stretching exercises every day to improve the overall health and range of motion of joints. When stretching, don't force the joint beyond the natural range of motion. Try to keep stretching 10 to 30 seconds, and don't overdo it. Stop stretching when you feel sharp pain or fatigue.
If you are injured, you must consult a physical therapist or other professional medical staff before stretching.
If possible, try to do muscle strengthening training. Squat, lunge and other leg muscle strengthening exercises are good for knees, hips and waist. If there is something wrong with elbow or shoulder joint, you can try lifting weights such as bending biceps brachii and pressing shoulders. Be sure to discuss muscle strength training with your doctor first. For people who are new to sports, it is best to take sports courses or join health clubs. Having a coach or instructor around can reduce the risk of injury.
6. If other activities make you feel pain, try swimming. If walking, cycling and other weight-bearing sports make you feel pain, swimming will be a very suitable choice for you. There is no need to bear the whole body weight in water, and the joint pressure is greatly reduced. Try swimming a few laps, taking a walk in the pool or taking aerobics classes in the water.
Method 4: Seek medical attention.
1. Discuss common problems with doctors or experts. If you have persistent joint pain or have had joint problems, you may want to make an appointment with your doctor. A doctor can make an accurate diagnosis, make an appropriate treatment plan, or refer you to an expert in this field. Synovial fluid will naturally decrease with age and certain types of arthritis. However, there are many health problems that can cause joint pain, so you must see a doctor to confirm the reason.
Doctors may recommend drugs to control pain or potential diseases, but no drugs can make the body produce more synovial fluid.
2. Consider receiving physical therapy. If you are injured or have joint problems that prevent you from exercising by yourself, then physical therapy may be beneficial to you. If you are injured, physical therapy can help prevent future joint problems, such as changes in synovial fluid. Ask a doctor to recommend a physiotherapist to you, or search :http://aptaapps.apta.org/findapt/default.aspx on the website of the Physiotherapists Association? Navid =10737422525 & UniqueKey= .
3. Consult a doctor about joint adhesion complementary therapy. If the synovial fluid in the joint decreases or the quality decreases, the doctor can inject hyaluronic acid into the affected joint. Depending on the degree of joint pain, they will give you 1 to 5 injections in a few weeks. The whole process is very fast, but don't be too active for 48 hours after injection. You will feel pain, fever or slight swelling after injection. Ice packs help relieve these symptoms and usually don't last long. If these symptoms worsen or show signs of bleeding, be sure to contact your doctor.
Injection is usually recommended only after all non-surgical treatments have failed. Although many people have relieved pain and improved joint function after injection, not everyone is suitable for this treatment.