Exercise and Nutrition for Arthritis - By Dr Sukhpreet Pabla скачать в хорошем качестве

Exercise and Nutrition for Arthritis - By Dr Sukhpreet Pabla

Exercises and Dietary Tips for Managing Arthritis Symptoms and Improving Joint Health with Dr. Sukhpreet Pabla Physical therapy exercises can alleviate arthritis pain and stiffness. Exercises should feel like a stretch, not cause pain; discontinue if pain occurs. Consult a physical therapist or doctor before starting any exercise regimen. Maintaining a balanced diet can help control arthritis symptoms. Incorporating omega-3 fatty acids and anti-inflammatory foods reduces joint aches and supports cartilage health. Recommended foods include almond milk, soya milk, rice milk, and leafy greens like coriander. Maintaining a healthy weight is crucial for arthritis management. Excess weight increases strain on weight-bearing joints like the knees and hips, exacerbating arthritis symptoms. Achieving a healthy weight enhances quality of life, reduces body aches, and boosts chances of disease remission. Proper equipment and methods can lessen joint impact for arthritis sufferers. Utilize ergonomic tools, kneeling pads, and lightweight equipment to provide joint support. Incorporate raised garden beds and finger supports to make gardening a safer, enjoyable activity. [Simple warm-up exercises promoting joint mobility and circulation. Ankle pumps involve pointing toes away and back towards the shin to warm up lower leg muscles. Heel slides consist of sliding the heel towards the buttock to enhance flexibility and joint movement. Slow and gentle exercises enhance knee joint lubrication and strength. Performing slow movements helps in properly lubricating the knee joint, reducing stiffness. The straight leg raise strengthens the quadriceps by engaging the muscles effectively during the exercise. Strengthening exercises for knee support help prevent back pain. Perform 10 repetitions of knee support exercises on each leg safely. Static quadriceps set involves pushing the knee down and squeezing the quadriceps for 5 seconds. Chair squats enhance strength with minimal joint stress. Chair squats are a safe exercise option for those with arthritis, promoting strength without strain. Focus on proper form: stand tall, keep weight on heels, and adjust depth based on comfort.