7 Ways to Protect Your Joints!

Everyone knows that a joint is the part where bones connect, right?

However, anatomically, it mainly refers to movable joints, that is, synovial joints (articulations with a synovial membrane).

Synovial joints are joints that contain synovial fluid within the joint cavity, with the bones on both sides covered by articular cartilage, and their surrounding area is enclosed by a joint capsule.

Joints serve as pivots for various movements of the spine and limbs, and diseases that occur in these joints include degenerative arthritis, rheumatoid arthritis, suppurative arthritis, dislocation, and joint instability.

Such joints are said to be greatly affected by environmental changes such as air pressure, humidity, and temperature.

It's no wonder that when adults feel cold, they say their bones ache.

 

Because of this, many people experience joint pain not only in the cold winter but also in the summer. During low-pressure rainy days, the pressure inside the joints increases relatively, causing the inflamed area to swell and the pain to worsen.

 

The cold air from indoor air conditioners also hardens the joint fluid that acts as a lubricant in the joints, affecting arthritis.

Degenerative arthritis (osteoarthritis), the most common form of arthritis, is a representative condition among women in their 50s and older.

My mother has been suffering from this degenerative arthritis for nearly 20 years as she entered her 50s.

 

As women go through menopause, hormone secretion decreases, leading to weakened joint cartilage and lower bone density. Young women should also be cautious because childcare and household chores often put strain on their joints.

Experts say, "Once joint cartilage is damaged by degenerative arthritis, it cannot regenerate, so early treatment is essential."

Based on sources like 'Healthline.com,' I learned ways to prevent osteoarthritis and maintain joint health. My mother is undergoing treatment, while I practice prevention methods.

 

1. Maintaining an appropriate weight

Obesity is one of the main causes of arthritis. It particularly has a significant impact on the knee joints that bear weight. For every 1 kg of body weight, the load on the knee joint increases by 3 to 5 kg. Isn't that incredible? Maintaining an appropriate weight not only helps prevent arthritis but also alleviates pain.

 

Exercise for more than 30 minutes

Low-impact exercises such as cycling, walking, and swimming help strengthen the muscles around the joints and maintain joint flexibility. For middle-aged women with relatively weaker muscles, it is recommended to briskly walk on flat ground for about 30 minutes to an hour each day. That's the exercise I have been doing lately. Hehe, brisk walking. Or walk-jumping. High-intensity exercises like running, hiking, and CrossFit involve many movements that put stress on the knees and other joints, so caution is advised.

 

3. Reduce excessive movements and postures

People who do activities that strain their joints are more prone to joint damage than those who do not. When doing household chores, it is important to sit on a low chair instead of squatting, and to use a mop when cleaning the floor, in order to avoid putting unnecessary stress on the joints in daily life.

 

4. Maintaining the appropriate indoor temperature

Joints are sensitive to temperature. During hot summer days, a large temperature difference between indoors and outdoors can worsen joint pain. To protect your joints, keep the indoor temperature between 26 and 28 degrees Celsius. If excessive cooling is unavoidable, it is advisable to cover the painful area with a blanket or similar item to prevent direct exposure to cold air.

 

5. Hot pack methods by disease

Hot packs help relieve joint pain, but the temperature should be adjusted depending on the type of arthritis. For osteoarthritis, warm packs that soften stiff joints and promote blood circulation are recommended.

On the other hand, autoimmune disease rheumatoid arthritis is accompanied by a sensation of heat in the painful area, so cold compresses are effective in alleviating pain, and you should apply them according to your symptoms. Most people confuse degenerative arthritis with rheumatoid arthritis.

 

Rheumatoid arthritis mainly causes pain in peripheral joints such as fingers, toes, wrists, and knees, and can also present systemic symptoms like fatigue and fever. Unlike degenerative arthritis, which is asymmetric and worsens in the evening, rheumatoid arthritis symptoms appear symmetrically and are very stiff in the morning. My mom also experiences very severe stiffness.ㅠㅠ

 

6. No smoking, no alcohol

Alcohol and smoking are said to lower bone density and weaken cartilage, so it is best to avoid them whenever possible. Truly, smoking and drinking are enemies of health. In particular, smoking is known to be deadly for joint and bone health, as it increases oxidative stress and promotes cartilage loss. There are also studies showing that smokers are twice as likely to develop rheumatoid arthritis compared to non-smokers.

 

7. Specialist consultation

Neglecting arthritis or managing it with inappropriate methods based on self-judgment can not only worsen symptoms but also prolong the treatment period and cause bone deformities. Especially since degenerative arthritis and rheumatoid arthritis have different causes and treatments, it is crucial to see a specialist for an accurate diagnosis!