Taking care of your joints: 7 habits for joint health

Do you feel discomfort in your knees, stiffness in your hands or pain in your hips? You are not alone. Joints, those silent hinges that allow us to move fluidly, are fundamental parts of our wellbeing. However, the passage of time, wear and tear and some unhealthy habits can affect their health, causing pain, stiffness and even diseases such as arthritis. But don’t worry! You are not condemned to suffer in silence.

Here are 7 habits you can incorporate into your routine to strengthen your joints and keep them in top condition for much longer.

Mediterranean diet: A ‘feast’ for your joints

Forget about boring and restrictive diets, the Mediterranean diet invites you to a feast of colours, flavours and nutrients that are essential for the health of your joints. Fruits, vegetables, oily fish, whole grains and legumes will be your allies to combat pain and stiffness.

The Mediterranean diet is rich in antioxidants that fight inflammation, one of the main causes of joint pain. It provides omega-3 fatty acids that have anti-inflammatory properties and help lubricate joints. It is rich in calcium and vitamin D, essential for bone and joint health. Contains fibre which helps maintain a healthy weight, reducing pressure on the joints.

Exercise for happy joints!

Did you know that your joints need more than just a healthy diet to stay in shape – they need movement! It’s not about becoming an elite athlete, it’s about finding activities that you enjoy and that suit your needs. We recommend some low-impact exercises, for example: brisk walking, swimming, yoga, Pilates. Other muscle strengthening exercises such as strengthening the muscles surrounding the joints helps to provide greater support and stability, and if complemented with flexibility exercises can improve range of motion and reduce joint stiffness.

Ease the load on your joints

Excess weight puts extra pressure on your joints, especially your knees and ankles. This can increase the risk of injury, pain and joint wear and tear. To achieve a healthy weight, you can follow a balanced, low-calorie diet and get regular physical activity. You can always consult a health professional to help you create a personalised plan to achieve and maintain a healthy weight.

Good posture protects your joints

Poor posture can lead to joint strain and pain. In the long term, it can even contribute to joint wear and tear and degeneration. How to maintain good posture?

1. Sit up straight with your back against the back of your chair.
2. Keep your shoulders relaxed and avoid slouching.
3. Place your feet flat on the floor or on a footrest.
4. If you work at a computer, make sure the screen is at eye level and the keyboard is at elbow level.
5. Get up and walk around at least once an hour to avoid joint stiffness.

Sleep repairs and renews your joints

Sleep is essential for the repair and regeneration of tissues, including joints. When you don’t get enough sleep, your body doesn’t have time to recover from daily wear and tear, which can increase the risk of joint injury, pain and inflammation.

How much sleep do you need? Most adults need between 7 and 8 hours of sleep per night. However, some people may need more or less, depending on their age, lifestyle and health status.

Protect your joints from these harmful substances

Protect your joints from these harmful substances. Both tobacco and alcohol are very harmful to joint health. If you want to protect your joints and keep them healthy and strong for a long time, it is best to avoid or limit their consumption as much as possible.

An extra boost for your joints

Collagen is an essential protein for joint health. It is part of cartilage, the tissue that protects the ends of bones and helps absorb impact. Over time, natural collagen production declines, which can contribute to joint wear and tear and pain.

Incorporating* collagen supplements into your diet can help you: Reduce joint pain, improve mobility, strengthen cartilage, reduce joint wear and tear.

*If you suffer from arthritis or experience joint pain, consult a doctor or physiotherapist for an accurate diagnosis and appropriate treatment.

Remember that consistency is key to seeing results. Integrate these habits into your daily life and enjoy strong, flexible joints for longer. And to further boost your joint health, consider adding Viteba to your routine. With our line of high-quality collagen products, you can give your joints the extra support they need to stay in top condition.