4 great tips to help delay knee osteoarthritis

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4 great tips to help delay knee osteoarthritis.

The knee joint is a part that has use continuously for a long time. As a result, the joint surface wears easily. Osteoarthritis symptoms are usually found in people aged 50 years and over and occur more frequently in women than in men.

Due to hormonal factors and body structure Therefore, osteoarthritis is found more in the younger age group. These people are at risk of developing premature osteoarthritis.

Groups of people and behaviors that put you at risk for premature osteoarthritis.

  • People who are overweight cause their knees to bear more weight.
  • People who like to crawl on their knees or kneel for long periods of time This makes the patella in the knee and thigh bone have to deal with a lot of stress. This can result in tendon inflammation. When frequently pressed This will cause the bones to bend.
  • People who have suffered injuries to their joints, such as in an accident. or exercising too much
  • People who like to wear high heels This causes more pressure than normal on the knee joint.
  • person who carries heavy things It affects the knee joint, as well as the wrist, shoulder joint, and spinal discs.
  • People with arthritis diseases such as rheumatoid or gout, which accelerate the destruction of cartilage causing pain, swelling, and stiffness in the knee joints

Warning signs of osteoarthritis

  1. Knee pain is often painful. When doing activities that increase pressure on the knees, such as going up and down stairs or jogging. sitting for a long time The pain usually doesn’t last long and goes away on its own.
  2. Knee joints are stiff or stiff. Symptoms often occur when waking up. or time of not moving for a long time There will be symptoms of inconvenience in moving the knee. Difficulty extending or bending the knee 
  3. There is a sound in the knee joint โปรโมชั่น ufabet When bending or straightening the knee
  4. Have knee pain When using the handle or pressing
  5. The knee joint is swollen or deformed. This may be noticed by abnormally growing knee joints or protruding bone nodes. and has inflammation as well As a result, the knee swells.

How to prevent premature osteoarthritis

  1. Change lifestyle habits By paying more attention to your health Move your body to stretch your muscles. Avoid activities that put pressure on your knees, such as climbing stairs or sitting with your legs crossed. or lift heavy things
  2. Choose foods that help nourish your knee joints:
  • Foods high in omega-3 include ocean fish, salmon, or white freshwater fish. It will help maintain strong joints. Reduce inflammation
  • Eat vegetables of all 5 colors to get all the vitamins. Because vegetables contain antioxidants and beta-carotene Helps slow down the deterioration of the body. 
  • Add calcium with milk, black sesame seeds, almonds, soybean milk or small fish. 
  • Eat fruits that are high in vitamin C, such as guava, orange, pineapple, ripe papaya, and fruits and vegetables that contain bioflavonoids, such as cherries, blueberries, onions, and tomatoes, which have anti-inflammatory effects. Improves the absorption of vitamin C well.
  • Reduce eating foods such as stir-fried, fried, coconut milk curry or foods that are high in fat. And focus on eating foods such as baked, boiled, stewed, steamed, and grilled.
  1. Exercise properly to build strong muscles. By choosing exercise that doesn’t involve jumping. and affecting the knee joints, such as walking or cycling or swimming Focus on exercising regularly. Not too heavy to create flexibility and the strength of the muscles around the joints 
  1. Use equipment to help  Using walking aids will help prevent And reduce the symptoms of osteoarthritis, such as using shoes that reduce impact on the joints, such as a cane or a knee brace, can help. But must be under the guidance of a doctor.