As age increases, the risk of diseases also increases, but the problem of bones is even more serious than that. Pain in bones and knees causes you trouble in walking and doing daily chores. Know 10 tips for strong bones from the doctor.

Health Tips: One of the largest and most important joints in our body is the knee, which should be our priority to protect. Our knees help us to do every daily task from walking, jumping, dancing, cycling, climbing stairs. But at the same time, the knees are most prone to pain, injury and diseases like arthritis. Most people are likely to have knee problems at some point in their life with increasing age. But by adopting a healthy lifestyle, the risk of these problems occurring and increasing can be easily reduced.

Expert advice

Robotic joint replacement surgeon of Jhansi Orthopedic Hospital, Dr. Gaurav Gupta, explains that from regular exercise to proper diet, you can take many healthy steps to keep your joints healthy. Get rid of the problem with these 10 tips.

10 Helpful Tips

1. Do regular physical activity

Your joints were made for movement. Regular physical activity can help knees and other joints in many ways. You can choose activities that are safe and easy to reduce the risk of joint injury. You can do yoga or some exercises prescribed by a physiotherapist to increase flexibility and mobility. Walking, swimming or cycling are beneficial.

2. Weight Management

If you are overweight, every extra body weight puts more pressure on your knees, which can increase cartilage wear and tear and pain. Some research also suggests that losing weight can be very helpful for people with knee osteoarthritis. Excess weight not only puts pressure on the knees, but excess fat produces chemicals in the body that promote inflammation.

3. Protect your knees from injury

Injuries to an arthritic knee can damage the joints. Knee injuries increase the chances of arthritis in the future. To protect your knees, avoid high-intensity activities, such as running, aerobics, sports like basketball or football, or any activity that has a high risk of injury. If you have joint pain, rest for some time.

4. Do not be careless in treating the injury

If you get injured in your knee or other joints, never delay getting it treated. Doing so can increase your pain. If you want to reduce general swelling, you can apply ice. Rest the knees and avoid activities that cause pain.

5. Pay attention to pain

If you feel new or increased pain in a bone or joint, it is important to contact a doctor. Pain can be a sign of an injury or worsening of the disease, which needs treatment. Daily knee pain can be a sign of danger to the health of your joints. If it is also causing you difficulty in walking, then get treatment immediately.

6. Follow the right habits

If you smoke, try to quit it. This can be another reason for deteriorating joint health. Smoking has been linked to more pain and joint damage. A 2022 study found that e-cigarette or vape pen smoking also increases the risk of bone-related diseases.

7. Right diet

Eat foods rich in fruits, vegetables, fish, nuts and beans. At the same time, avoid eating processed foods and foods containing saturated fats.

8. Correct posture

Over time, you may have to bear the consequences of wrong posture in your daily life. This puts extra pressure on your knees, causing wear on the cartilage.

9. Choose the right shoes

Wrong shoes not only harm your feet, but can also spoil your body posture and affect the joints of your entire body. High heels can put extra pressure on the knees and increase the risk of osteoarthritis.

10. Help of home remedies

If you have problems related to bones and joints, then you should take the help of home remedies. Instead of taking medicine, take the help of massage with Ayurvedic oils or herbs.