Ublažite i spriječite bolove u zglobovima

Bolna koljena i teškoće pri otvaranju staklenke nešto je što mnogi od nas vjeruju da bismo trebali prihvatiti kao dio starenja. Ali je li to stvarno tako?

Pročitajte više o zdravom starenju

Kukovi i koljena su prva mjesta na kojima osjećamo bol kako starimo. Ovo je podsjetnik da naše tijelo više nije najnoviji model. Tijekom godina promjene zglobne hrskavice i ligamenata uzrokuju bol, otekline i smanjenu pokretljivost. No iako artritis ili osteoartritis pogađaju mnoge starije od 40 godina, postoji mnogo toga što možete učiniti kako biste spriječili i ublažili simptome.

Spriječite bolove u zglobovima tjelesnom aktivnošću

Vježbanje vam daje toliko dobrobiti za zdravlje da je glupo ne raditi to. Aktivnost sprječava ukočenost zglobova i jača mišiće kako bi mogli poduprijeti i rasteretiti zglobove. Čak i ako imate reumatski poremećaj, redovitom tjelovježbom ćete donekle moći održavati formu. A promjene u tijelu uzrokovane bolešću možda neće imati tako ozbiljan učinak. Pokušajte imati najmanje 30 minuta tjelesne aktivnosti dnevno. Možete ga podijeliti u dijelove od, na primjer, 10 minuta.

Važno je raditi vježbe koje ne opterećuju previše zglobove. Plivanje i svaka tjelovježba u vodi je savršena, pogotovo u grijanom bazenu, jer toplina ublažava bolove i poboljšava pokretljivost. Biciklizam, skijaško trčanje, lagana teretana, vježbe snage na spravama ili gumicama i hodanje su vježbe s niskim opterećenjem zglobova.

Spriječite bolove u zglobovima dok vježbate

Ako neko vrijeme niste vježbali, važno je slušati svoje tijelo.

Uobičajeno je osjetiti bolove kada prvi put počnete vježbati jer su zglobovi i mišići izloženi neobičnom stresu. Ali ako se bol nastavi nakon nekog vremena, vježbanje bi moglo biti previše stresno za vaše zglobove i trebali biste pokušati nešto drugo. Fizioterapeut vam može pomoći da odredite koja je vrsta vježbe najbolja za vas.

Ako imate artritis, pametno je vježbati i prste. Miješenje tijesta za kruh dobra je vježba za vaše prste. Dakle, ako niste bili najveći pekar kruha, sada imate dobar razlog da to budete!

Möller Omega-3 Joints je posebno dizajniran za ublažavanje ukočenih zglobova i održavanje vaših zglobova u dobrom stanju. Osim omega-3 i vitamina D, sadrži bakar koji pomaže u održavanju vezivnog tkiva u zglobovima. Sadrži i đumbir koji se tradicionalno koristio za ublažavanje i smanjenje bolova u zglobovima.

What is good health?

Body changes in later life call for changes in your diet

Do you have a good lifestyle?

Lifestyle simply means the way in which you live. Health and lifestyle go hand in hand. You might feel you have a good lifestyle if you are physically active, eat healthily and generally experience a sense of wellbeing. Conversely, if you want good health you should also have a good lifestyle.

Physical activity is the major contributor to a good lifestyle, but diet, drugs, stress, sleep and social conditions are also play an important role. Being able to use the body properly to avoid injury also affects lifestyle. Physical activity can also prevent depression and help you to recover more quickly from mental illness, both of which obviously affect your lifestyle.

How does the aging process affect your immune system?

Diet can be a difficult topic for many. Perhaps you eat too much or too little or maybe you find it hard to know what foods to combine to have a balanced diet. It’s also important to eat food that contains important vitamins, minerals and dietary fibre, omega-3 and antioxidants. On top of all this, you also need to get enough energy, protein and the correct fatty acids. The requirement for these nutrients changes throughout your life. When you are older you also have different requirements than children and younger adults. Women also have different requirements than men. Pregnant and breastfeeding mothers also have special requirements.

When you get older, you lose muscle mass and your body requires less energy and therefore less food. You may lead a less active life than you did before, which is why you require less food. However, your need for minerals, vitamins and other nutrients remains the same. Of course, there are plenty of healthy and active older people, but when you reach 70 to 80 years of age, it’s easier to become ill, especially during flu season.

Some steps you can take to improve your lifestyle and health are to:

eat a healthy and varied diet
stay active
watch your weight
avoid too much alcohol and don’t smoke
get enough sleep
think positive
practise good hygiene

What is good quality of life?

The World Health Organisation (WHO) defines quality of life as a state where the individual can realise their potential, cope with normal stressful situations, work in a rewarding and positive way, and be able to contribute to others and society.

Quality of life is a wide and somewhat diffuse concept that includes joy in, and a desire for, life. These are values that are rather felt than measured, which in turn are based on personal environment and choices. Quality of life doesn’t necessarily depend on being healthy or sick. It’s the moments between worries, sorrows, problems and ailments that matter. For example, if you have a chronic illness, a feeling of mastery can be important when talking about quality of life.

To sum up, quality of life is a combination of health, lifestyle, networks and social support. It’s about experiencing joy, meaning in life, satisfaction, security and a sense of belonging, as well as being able to use your strengths. It’s also about feeling interest in life, coping with everyday situations and a being committed to something or someone. If you have good quality of life, you will be able to cope better with the inevitable stressful situations in life.