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Keeping joints supple
March 9, 2014, 3:02 pm

If you regularly get out of bed in the morning aching in your joints or find your knees creaking as you descend the stairs, then you need help. Making some simple changes to your diet and daily activities, coupled with taking a few key supplements a day, can save a lot of wear and tear on your joints and ligaments, as well as help reduce your pain.

Sit with both feet on the ground: Crossing your legs cuts off your blood circulation and pulls your back out of alignment. Also, get a squeeze ball to work on when you find free time so that it strengthens and increases circulation to hands and improves flexibility.

Use a wrist pad properly: Resting your wrists on the pad when typing can compress soft tissues – such as tendons, nerves and blood vessels – in your forearms, reducing blood flow to your wrists and fingers. This, in turn, can increase pressure in the carpal tunnel located inside your wrists and ultimately lead to nerve damage. Instead, use the pad only for support during typing breaks. Even then, most experts recommend resting the palms of your hands, rather than your wrists, on the pad to reduce the risk of injury.

Empty out below waist cupboards:. If you have mobility problems, fill the empty cupboards with less-used items, so that you do not have to routinely bend     down. Sip green tea: Polyphenols called catechins in green tea prevent arthritis and significantly reduce cartilage damage in human beings. Use spicy foods when arthritis flares: Spices such as cayenne pepper, ginger and turmeric contain compounds that reduce swelling and block a brain chemical that transmits pain signals. So keep a bottle of chili sauce on the table at all times.

Wash your dishes by hand: The combination of warm, running water and light exercise, requiring complex movement of the wrist and hand, is an effective and low-cost way of rehabilitating the hand and wrist after injury or surgery. It will also keep your wrists and hands flexible with good blood circulation if you have arthritis or other painful problems.

Modified crunches: Crunches strengthen the abdominal muscles while stretching and relaxing the back. To do a modified sit-up, bend your knees or place your feet on a small stool or chair as you complete the crunch exercise.

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