TIPS FOR HEALTHIER JOINTS: WATCH YOUR DIET & EXERCISE

Standing on one leg, drinking wine, and other tips that can ease aches and pains
Concerned about how your joints are working? You need to think about physical and the medical aspects, as well as your diet.




EXERCISE WISELY:
Regular exercise helps keep weight in check and prevents stiffness and swelling.
  "Low-impact activities like biking and walking are better than running or aerobics, while swimming takes the entire load off the joints," says physician Dr Yousef Habbab. Exercises that tarchi, pilates and yoga, improve posture and reduce wear and tear on joints, he says.

STOP SMOKING:
A few cigarettes a day can more than double your risk of developing rheumatoid arthritis, according to Swedish researchers, who followed more than 30,000 women over seven years.

STAND ON ONE LEG:
Balancing exercises are important, says osteopath and physiotherapist Tim Allardyce.
    "Stand on one leg with your eyes open (progress to eyes closed) and try to keep your balance. Touch the wall for support if you need to. Hold for two minutes daily," he says. "This strengthens the muscles and ligaments around the ankles and knees, improving balance and coordination."


DRINK WATER:
Staying hydrated can lessen pain caused by conditions such as rheumatoid arthritis, osteoarthritis and gout, says Earle Logan, a muscles and joints adviser.
    "If we don't drink enough water, the production of protective synovial fluid will be reduced, increasing the risk of friction pain and cartilage deterioration," he warns.

BUILD MUSCLE:
About 60% of the force that goes through the legs when walking should be absorbed by muscles surrounding the hips.
     If your muscles aren't strong enough, joints take more of the impact, and can get injured, says Earle. He recommends exercising with resistance bands, hand weights and your body weight (squats, lunges etc).

WATCH  WHAT  YOU  EAT:
Citrus fruits and foods from the nightshade family (potatoes, tomatoes, peppers and aubergines) can lead to inflammation and make arthritis symptoms worse, Earle warns.
     Eat green leafy vegetables such as kale and spinach and cruciferous broccoli, cauliflower and sprouts, all thought to be anti-inflammatory. Mango, pineapple, papaya, and guava enzymes may help reduce acidity in the body, which will help joints. Research from the Al-Rafidain University College in Baghdad found that osteoarthritis patients given resveratrol, an antioxidant found in the skin of red grapes, reduced levels of pain and inflammation.