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10 Things To Remember If You Have Joint Problems

10 Things To Remember If You Have Joint Problems

Creaky knees and aching backs often come much earlier than we would like to admit. You may notice that you limp a bit after a competitive basketball game, or you may see swelling around your ankles after spending more time on your feet than normal.

These little warning signs are easy to dismiss.

Unfortunately, ignoring joint pain can mean big problems in the future. However, just a bit of prevention can mean you will keep your original joints long into your golden years. Whether you’re 28 or 82, here are 10 tips to keep your joints healthy and protected.

1. Surrender to Leg Day

To help ease joint pain, especially around the knees, build up your hamstrings and quadriceps. You can achieve this by working out the lower body by doing squats or leg curls. When you have stronger surrounding muscles, they can help support your joints and take the burden off of your knees.

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    2. Get Your Calcium

    You’ve heard the expression, “You are what you eat.” Think about what you drink as well. Instead of reaching for a soda that is filled with empty calories, opt for a drink that is high in calcium.

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    Smoothies, milk, protein shakes and even calcium-fortified orange juice are all beneficial in making sure you get your daily dose of calcium.

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      3. Go Against Gravity

      Just like our muscles, bone is living tissue that gets strong with exercise. Studies show that men and women who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. The best exercise to build up bone? Focus on weight-bearing exercises like weight training or resistance-type moves using your own body weight.

      Also, don’t let that desk job be a deterrent to getting into shape and helping your bones stay strong. There are many exercises you can do at work. Some of these exercises include the chair stand, which builds up the leg muscles.

      To try it, sit in a normal-height chair, stand up and then sit down; then repeat. You can also work your triceps by using the resistance against the arm rest, or as an assist if you need some support.

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        4. Go Low Impact

        If you are feeling pain from too much high-impact exercise, and you need to find alternatives, try yoga, water aerobics or an elliptical trainer. Elliptical trainers are the ideal low-impact home workout machine if you don’t have a gym membership.

        These trainers allow you to challenge your cardiovascular system and tone muscles without the high-impact shock on your joints from running or jumping.

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          5. Rest Up

          Overuse or injury can break down the cartilage of joints, which can cause a narrowing of the joint space and bones which rub together. This can form bony growths known as bone spurs, which can then lead to possible osteoarthritis.

          To stop this from happening, listen to your body and avoid overextending or overusing your joints when exercising. If you feel pain longer than two hours after exercising, your workout was probably too strenuous. If you have a burning sensation in your joints and muscles, rest.

          Your body is like a vehicle. It can overheat and needs to slow down at times to cool down. This burning sensation could be a sign of a more serious condition. Always listen to your body and rest when you feel pain. If the pain continues, see a doctor.

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            6. Stretch it Out

            If you are sore the next day after exercising, stretch! As much as you feel like that first cup of coffee is vital for waking up and becoming alert, so is increasing your flexibility and stretching. However, never stretch cold muscles. Do a light warm up before you stretch to make sure your joints, ligaments, and tendons are loosened up first.

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              7. Make Water Your Friend

              Don’t be afraid to get wet. If you have access to a gym that has a pool, use it! Water helps to alleviate weight on the joints in so many ways. Doing your workout in the pool helps take off that extra weight that gravity naturally adds, while also building up muscle and cardiovascular health.

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                8. Avoid Taking the Stairs

                If you have knee trouble, don’t always take the stairs to get those extra few minutes of exercise in each day. The constant use of the stairs can actually add to the breakdown of cartilage of the joints; so get your exercise in a low-impact way and avoid stairs when you can. When you do need to use stairs, try to engage your entire core to take the strain off of your lower body.

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                  9. Get to the Core

                  To help strengthen your joints, strengthen your core. Building up the abdominal muscles can help ease the burden on joints. This is especially true of the joints in the neck, back, lower back and hips. By having better support all around, you will naturally maintain a healthier posture and put less pressure on those joints.

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                    10. Drop Excess Pounds

                    If you want to reduce your risk of osteoarthritis and you are overweight, getting rid of excess fat can help to relieve the pressure on your joints. When you walk, go up and down stairs or get in or out of a chair, you can put up to one and a half times your body weight on your joints.

                    So, a 200-pound man will put 300 pounds of force on his joints with each step. All of that stress from the added weight can increase your risk for osteoarthritis. Once the osteoarthritis has occurred, extra weight will further aggravate the injury with increased pain and further breakdown of the joints.

                    Luckily, reducing that weight will also give you a huge benefit in relief for your knees. For every pound that you lose, you reduce the pressure on your joints by 1.5 pounds. That return on investment is definitely worth participating in a good weight-loss program.

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                      Last Updated on September 17, 2018

                      10 Reasons Why You Should Get Naked More Often

                      10 Reasons Why You Should Get Naked More Often

                      Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

                      1. It burns more fat.

                      Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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                      2. You’ll become comfortable with who you are.

                      Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

                      3. It saves you money.

                      Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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                      4. It increases your immune system.

                      Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

                      5. It makes you face your fears head on.

                      People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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                      6. You will feel better in your clothes.

                      When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

                      7. You will embrace vulnerability.

                      When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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                      8. You will show the world the real you.

                      Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

                      9. You will have fun.

                      Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

                      10. You can have intercourse with the lights on.

                      Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

                      What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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