How to take care of your joints? Carenity members share their advice!

We conducted a survey from December 30 to January 15 in which 63 Carenity members participated. We asked them questions about how they care for their joints. 

Respondents had the following chronic conditions:

To 5 good habits to remember!

Exercise:

Exercise has long been put aside for fear of increasing pain. However, physical activity helps maintain good joint health. Using your joints allows you to flush bad toxins, to maintain your muscle tone but also to maintain a healthy weight, meaning that the joints don't have to carry excess weight which can put them under stress.

Only 14% of respondents exercise regularly.

It is important to choose a type of physical activity that suits one's desires and physical abilities.

Some of the sports preferred by respondents are:

Pilates | yoga | elliptical trainer | walking | cycling | soft gym | stretching | swimming | strengthening exercises

All of these activities allow for gentle and non-aggressive stress on the joints.

Adopt a healthy and balanced diet:

It is essential to change eating habits when subject to joint pain. Indeed, processed foods tend to increase the rate of inflammation in the body (this is a triggering factor for osteoarthritis). A healthy and balanced diet that is good for our joints should include:

• Protein: Muscle loss tends to increase with age. Our skeleton needs muscles to hold itself up and avoid joint stress, falls and fractures, for example. The recommended protein intake for an adult is 0.8 grams per kilo of body weight, but this figure increases to 1 gram per kilo of body weight in elderly people. It is therefore important to consume vegetable and animal proteins.
  Our respondents' favourite sources of proteins are: white meat, legumes, fish and eggs.
• Omega-3s: They are essential to the proper functioning of our cells and have anti-inflammatory properties. They are called "essential fatty acids", though the human body cannot create them on its own.
  Our respondents are aware of this fact and eat Omega-3s every day. They can be found in: fatty fish (salmon, mackerel, sardines, tuna, etc.), certain vegetable oils (soybean oil, hazelnut oil, rapeseed oil, etc.), cod liver oil, oilseeds (walnuts, hazelnuts, almonds, etc.), avocado, spinach, watercress, etc.
• Calcium: Our bones are in constant renewal and lose their main constituent, calcium, every day. To prevent the skeleton from becoming brittle, it is essential to replenish it with calcium constantly. Dairy products are key foods to eat every day because their calcium is well absorbed by the body.
  Many of our respondents consume two yogurts or two portions of cheese every day.

Use dietary supplements: 

35% of respondent use dietary supplements

Nature, as a matter of fact, has many properties that can help fight joint pain. Meadowsweet (also called mead wort), white willow bark and red berries are packed with antioxidants that help reduce the pain. They can be taken as dietary supplements to combat inflammation or help cartilage regeneration (when they contain chondroitin and glucosamine).

Turmeric also has many virtues. Its benefits are even recognised by the WHO, which states that "the anti-inflammatory effect of turmeric is due to its richness in curcumin, a substance that can capture free radicals". This spice therefore protects cells from premature ageing and contributes to good muscle health. 

Keep yourself hydrated:

Composed mainly of cartilage, joints are made of 75% water. It is therefore essential to get into the habit of staying well hydrated. It is recommended to vary the water you drink, giving preference to ionised water with a higher pH. These waters are rich in benefits and can help fight against the body's acidity.

Most respondents drink about 1 litre of water per day, while others admit to not drinking enough. Some consume more than 2 litres of water per day. The majority of respondents say they drink tap water.

Practice self massage:

22% of respondents practice self massage

It is important to take the time to massage yourself regularly, for a moment self-care and to take care of your joints. Massage helps to stimulate different body mechanisms and keep joints supple and healthy.

The members who responded to the survey mainly use essential oils (peppermint, lavender, wintergreen), argan oil, tiger balm or anti-inflammatory ointments.

In conclusion, to help take care of your joints, make sure to implement these 5 healthy habits in your daily routine, as other Carenity members do!

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