Age increases over the years, but that does not mean that joints must “age” with it. The truth is that joint aging does not only come from old age, but is also the result of an unhealthy lifestyle and lack of early care for joints. Just as the skin needs to be nourished to maintain its youthful appearance, joints also need to be protected to function supplely and flexibly over the years.
Here are some simple but effective measures to slow down the aging process of joints:
1. Maintain a reasonable weight
Nothing makes joints “age” faster than being overweight or obese. Increased body weight puts great pressure on weight-bearing joints such as the knee, hip, and spine. Each step of an overweight person can create a force 3-5 times the body weight on the joint, causing cartilage to wear out quickly.
Helpful measures include:
- Monitor weight regularly, maintain BMI at ideal level (18.5 – 24.9)
- Apply a calorie-controlled diet, combine appropriate exercise to maintain stable weight.
2. Increase proper exercise
Regular exercise is considered a tonic for joints. When the body moves, synovial fluid is produced regularly, helping to lubricate joints and maintain cartilage flexibility. On the contrary, a sedentary lifestyle will make joints stiff, reduce load-bearing capacity and easily degenerate.
Helpful measures include:
- Choose gentle exercises such as walking, yoga, swimming, stationary cycling.
- Avoid strenuous exercise, high jumping, heavy lifting if there are signs of arthritis.
- Maintain the habit of exercising at least 30 minutes/day, 5 days/week.
3. Eat healthy
Joints need to be nourished with nutrients, especially calcium, vitamin D, collagen, omega-3 and antioxidants. Lacking these micronutrients, joint cartilage will be easily damaged and cannot recover in time due to the effects of time and age.
Foods that provide good nutrients for joints:
- Calcium: found in milk, cheese, soybeans, spinach, small fish eaten with bones.
- Vitamin D: from morning sunlight, egg yolks, fish liver.
- Omega-3: from salmon, mackerel, chia seeds, walnuts.
- Collagen: from stewed bones, chicken feet, cartilage broth.
- Anti-inflammatory substances: turmeric, garlic, ginger, green tea, dark fruits (blueberries, strawberries, grapes).
Foods to limit:
- Refined sugar, soft drinks, processed foods.
- Fried foods, foods high in salt and industrial oils (trans fat).
4. Drink enough water
Water is the main component of synovial fluid, a lubricant that helps the ends of bones slide easily. Lack of water will cause the joints to become stiff, painful and vulnerable.
Therefore, to help the body stay hydrated, you should:
- Drink enough 1.5–2 liters of water per day.
- Prioritize filtered water, thin soup, fresh vegetable juice.
- Avoid drinks with caffeine, alcohol or sugar.
5. Avoid incorrect postures that are harmful to the joints
Incorrect postures when sitting, standing, carrying or sleeping for a long time will have a negative effect on the joints.
For example: sitting with a hunched back causes the spine to curve; squatting a lot puts pressure on the knee joints; carrying heavy loads causes shoulder dislocation.
The basic principles are as follows:
Sit in the correct posture, back straight, legs at right angles.
- Limit sitting for more than 1 hour, stand up and stretch gently.
- Use a chair with a backrest and soft cushion.
- Carry things properly, keep your back straight, lift with your legs instead of bending over.
6. Keep an optimistic spirit, reduce stress
Few people expect that mental stress also increases inflammation in the body, affecting the joints. Hormones such as cortisol, when secreted in large amounts, will weaken the immune system, increasing the inflammatory reactions in the joints.
Basic principles include:
- Maintain a relaxing habit every day: read books, meditate, take a walk, chat with relatives.
- Get enough sleep 7-8 hours a day.
- If there are signs of depression, prolonged anxiety – seek advice from a psychologist.
7. Regular health check-ups help detect early joint aging
Joints, like the heart, liver, and lungs, all need to be checked regularly to detect abnormalities early. Early detection of joint aging helps you adjust your lifestyle in time, avoiding serious complications.
You should:
- Have your joints examined regularly at least once a year.
- Measure bone density (DEXA), have a joint ultrasound, and take an X-ray if you have persistent pain.
- Self-observe for unusual signs such as morning joint stiffness, joint swelling, and hearing a crackling sound when moving.
Joints do not naturally “age” if we know how to take care of them. The aging process is inevitable, but slowing it down is completely within everyone’s ability. Therefore, take care of your joints every day with a healthy lifestyle, from meals, sleep, to every step. Healthy joints not only help you go further, but also live happier and more freely when you get old.
