Are you suffering from joint pain? If so, then you are not alone. In 2002, a study by the U.S. Centers for Disease Control showed approximately 10.5 million Americans had severe joint pain. There are many uncontrollable health factors that can cause joint pain. Some health issues, like arthritis, cause joint paint.
There are many bad habits you may have causing your joints to hurt. Many people suffering from joint pain are unaware they can do something about these habits to live a pain-free life. Even if you do not currently experience joint pains, you may likely suffer from joint pain later in life if you are doing any of these bad habits. Protecting yourself from joint pain is not difficult, so you do not need to make any drastic changes to your lifestyle. The seven most common bad habits responsible for joint pain are listed below.
Avoid Repetitive Activities
Repetitive activities are one of the most common sources for joint pain. Repetitive activities can be taxing on large joints, such as your shoulder, and small joints, such as your thumbs. Repetitive activities do not have to be particularly strenuous to cause damage to your joints. Regular activities like dicing food and chopping wood can cause pain and problems in your joints.
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Today, one of the most addictive behaviors causing joint pain is typing on a keyboard or texting on your phone. To solve the problem of pain arising from repetitive activities, simply take a break every few minutes. For things like texting, you can make small changes, such as calling the person you want to communicate with rather than damaging your thumbs by texting. You can invest in speech-to-text programs if you still want to send text messages without using your fingers.
Limit What You Carry
Carrying heavy items, such as a backpack or purse, can strain your joints and muscles. Carrying items putting pressure on your shoulder joints can be particularly bad for you, as this can compress delicate nerves. If you are often carrying items in a manner causing you to have bad posture, then you need to think about lightening the load to avoid long-term health problems.
Be Careful while Exercising
Everyone knows regular exercise is good, but what many people do not realize is excessive exercise can actually be harmful. To prevent health problems, such as high blood pressure and diabetes, 30 minutes of exercise each day does wonders. If you push your body too far, then you may end up damaging your joints.
Not only can excessive exercise cause joint pain, but it can also create digestive problems, adrenal fatigue and insomnia too. How much exercise is too much can vary greatly from one person to another. If you are unsure if your exercise is causing damage to your joints, then consult your doctor.
Not Moving Around Enough
While too much exercise can damage your joints, taking it too easy can create major joint pains and other health problems. By sitting in the same position for hours at a time, you can tire your muscles and put strain on your joints. This is because the blood flow to these areas can be reduced when you are not moving.
Make sure you shift your position every 15 minutes and stretch to avoid problems that can arise from sitting in the same position. This is especially important if you work in a cubicle, where it is easy for long stretches of time to pass where you stay sitting in the same position. Consider scheduling in breaks specifically for taking a walk for a few minutes to stretch out your joints.
Lack of Vitamins
Vitamin D and calcium is needed for strong bones. If you do not regularly eat foods containing Vitamin D or calcium, then your joints suffer. To get a good dose of Vitamin D, eat cereals and fatty fish. For a good calcium intake, drink soy milk or almond milk. If you have dietary issues, then consider taking vitamin supplements instead.
Smoking
Smoking or using tobacco products is another bad habit contributing to your joint pain. This is because nicotine constricts the blood vessels creating blood supplies to your joints. People who smoke or chew tobacco are more likely to suffer from joint problems. Work towards quitting tobacco if you are a user to avoid joint pain and other nasty health problems.
Gaining Weight
Putting on weight can create joint pain too. The more weight you gain, the more pressure you are putting onto your joints. Excess weight can contribute to tears in your cartilage. Talk to your doctor about an exercise and diet plan to help you lose weight.
How to Keep Your Joints Healthy
Avoiding bad habits can keep your joint pain from worsening, but it does not help if you have existed joint pain. Fortunately, there are a few positive habits you can practice to reduce your joint pain, even if you previously indulged in harmful joint behavior. These activities include:
- Walking regularly. Simply walking for 20 minutes each day can help to protect your joints. The action of walking helps to maintain bone density. It is good for cardiovascular health and managing your weight.
- Regularly stretching increases your flexibility and prevents stiffness of your joints. It means you are less likely to injure yourself when you exercise.
- Eating healthily. A balanced diet means you are getting the nutrients your body needs in order to stay strong and healthy. By eating vegetables, fruits, lean protein and whole grains, your whole body is healthier, which means your joints are better protected.
Chemical Supplements
Another way to help your joints is by taking a chemical called Glucosamine. This is a natural chemical compound in your body, but it is available as a supplement. Glucosamine helps protect your cartilage, which is the tissue cushioning the bones around joints. As you get older, your levels of glucosamine drop, which is why older people are more likely to experience joint pain. Talk to your doctor to see if this supplement could help your joint pain.
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