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健康之路

我们需要有健康的意识,健康的知识,健康的产品及行动来维持我们身体的健康!

 
 
 

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2015-02-10 18:49:11|  分类: 生活与健康 |  标签: |举报 |字号 订阅

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You want your joints to last a lifetime. To keep them in good shape, you need to take care of them now.

To protect your joints, practice healthy lifestyle habits. Use your joints the right way and guard them against damage from rheumatoid arthritis.

These tips can help you have healthier joints even with RA now, and for years to come.

Lose Weight If You Need To

One of the kindest things you can do for your joints is not to carry too much body weight. If you have rheumatoid arthritis in your hips, knees, or feet, excess weight can put more stress on your joints. A 2007 study showed that those extra pounds can make it harder to bring RA into remission.

Stay Active

Regular exercise helps your joints work like they should, eases stiffness, and relieves fatigue. It strengthens the muscles that support your joints. It can also help hold off diabetes and heart disease, which often go along with RA.

Be careful, though. Too much exercise or the wrong type can be bad for you if your joints are inflamed or damaged. Do things that put the least amount of body weight on your joints, like swimming or other water exercise, stationary cycling, and light weight lifting. Your doctor or physical therapist can help design a program that's right for you.

Stop Smoking

Research in recent years shows that smoking makes you more likely to get rheumatoid arthritis. If you already have RA, smoking can make it harder to treat, which could mean more joint damage. A Swedish study found that smokers with RA were less likely to respond to two common RA treatments -- methotrexate and certain biologics -- than RA patients who didn't smoke.

Choose Tools That Give Joints a Rest

Special tools or assistive devices can help take the stress off damaged joints and protect them from injury or further harm. For example, using a cane on the opposite side of a knee or hip joint with RA can take 20% to 30% of the weight off and make you more stable.

Pens, pencils, and toothbrush handles with thick handles spare your hand joints. Tools made to reach help cut stress on your shoulders when you reach for items on high shelves.

Use Your Largest, Strongest Joints

Try not to place a lot of strain on any single joint. Use large, strong joints to spare small, fragile ones. Here are some tips:

  • Carry a shoulder bag instead of a clutch or handbag.
  • Hold grocery bags in your arms, close to your body. Don’t grip them with your hands.
  • Hold small items in your palms instead of your fingers.
  • Use both hands or your shoulder to open heavy doors.
  • Hold items with two hands instead of one.

Practice Good Posture

Proper posture protects your shoulder, hip, and knee joints. To practice good posture when you lift, keep your back straight, separate your feet to widen your base, and bend at your knees and hips, not your waist.

When seated, rest your feet flat on the floor and keep your knees and hips bent at a 90-degree angle. Sit upright and lift your chest. Imagine a string tied to the second button of your shirt or blouse going straight up toward the ceiling.

Eat for Joint Health

Although there is no specific diet to ease rheumatoid arthritis or keep joints strong, some nutrients may have positive, protective effects:

  • Omega-3 fatty acids. Studies have shown that omega-3 fatty acids from fish oil supplements can reduce inflammation associated with RA. Good sources are fatty fish such as salmon, herring, tuna, and sardines.
  • Calcium and vitamin D. Many people with RA don't get enough calcium and vitamin D. Both are important for strong bones, which you need for healthy joints. They also help hold off osteoporosis, which also becomes more likely when you have RA. Most adults need 1,000-1,200 milligrams of calcium a day and 600-800 international units of vitamin D daily.

Reviewed by David Zelman, MD on November 20, 2014
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