[This site - shoes and life] You do not know arthritis: Arthritis is one of the most common chronic diseases, a total of more than 100 types, the most common of which is osteoarthritis and rheumatoid arthritis two. People often think of arthritis as a senile disease. In fact, people of all ages, including children, may suffer from it. Relevant data show that the total incidence of arthritis in China is about 13%, because there is no way to completely eradicate the current orthodox medicine, it should cause all groups to pay attention to early prevention, early diagnosis, early treatment of arthritis To prevent disability!
"Using waste into retirement" is the law of biological evolution and there are similarities in joint function. The joint capsule can be divided into the outer fibrous layer and the inner synovial layer. The fibrous layer is rich in blood vessels, nerves and lymphatics. The synovial layer can secrete synovial fluid. In addition to lubrication, it is also articular cartilage and joint discs. The medium for material metabolism. For people who have been sitting in the office for a long time, too little joint activity and slow blood lymphatic circulation around the joint will not only affect the muscles and ligaments around the joints, but also affect the secretion of synovial fluid. Increased friction will accelerate joint wear and cause joint pain and other symptoms of inflammation.
Love joint care in health care
Health care 1: keyboard and mouse are properly placed
Since osteoarthritis represents the aging of the joints, it is called senile arthritis. The disease increases with age and the prevalence increases rapidly. Affected by this phenomenon, many people have mistakenly thought that arthritis is only a "patent" for the elderly. However, more and more cases have proved that this is not the case.
According to reports, doctors have found that people who use laptops have more harm to their opponents. This is because the laptop's keyboard is placed directly on the desktop and its position is relatively high. The higher the wrist is, the greater the damage to the opponent's wrist; and the higher the mouse position, the farther away from the body, the greater the damage to the opponent and the shoulder joint. The ideal place for mouse placement should be that the upper arm can be parallel to the ground when sitting down.
In addition, studies have shown that the incidence of knee joint pain and knee osteoarthritis among residents without elevators is higher than that of bungalow residents.
Health II: less wearing high heels
Experts said that although it is not yet possible to completely prevent osteoarthritis from occurring, some measures can reduce or delay the occurrence of osteoarthritis. These measures include weight loss, try not to wear high-heeled shoes; protect the joints from damage, such as avoiding repeated impact or twisting of the joints; and minimize frequent climbing exercises.
For patients, the joints must not be overloaded, damp or cold. Avoid long standing, sedentary, and do not let the joints stay in one position for too long.
At the same time, pay attention to the elimination of joint strain factors, such as obese patients to lose weight, more cars, less walking, less climbing, climbing stairs and so on. According to the specific circumstances, the correct and appropriate physical exercise should be carried out within the allowable range of the disease to improve the metabolism of nerves, muscles and bones and joints, and delay the speed of aging. It must not be thought that only the rest of the rest can protect the joints.
Health III: Protecting joints from micro motions
Finger exercises: Bend your fingers, use your other hand to move your fingertips as close to the palm of your hand as possible, and then push the entire curved finger down toward the palm to stretch the dorsal root joints.
Finger reinforcement: Place your hand on the table, move your finger in the direction of your thumb, and use your other hand to pull your finger in the opposite direction. This enhances the strength of the finger muscles.
Knee exercise: Sitting in a chair and placing your feet in another chair with a height equivalent, gently press the knees down.
Knee Enhancement: Sitting in a chair, straighten the lower leg and hold it for 6 seconds. Replace legs for 5 to 10 times to increase leg muscle strength.
Work on buttocks: Lying on a cushion that is moderately soft and hard, lift your leg and bend your knees, and gently pull your knees as close to your chest as possible. Both legs repeat 5 to 10 times. This action can improve hip joint mobility.
Hip Joint Strengthening: Lying on a soft and moderate cushion, lift one foot off the ground, keep it flat for 6 seconds, and gently bend the other foot. The legs were repeated 5 to 10 times.
Health Care 4: Prudent Weight Training
No matter what age women do strength exercises will get great benefits, such as maintaining muscle, prevent osteoporosis, improve metabolism and so on. The joint is a delicate organ. Failure to exercise at all causes muscle weakness, which results in loss of protection of the joint. Improper exercise can aggravate joint damage and is not worth the candle. Experts believe that women over the age of 35 are no longer suitable for long-term weight-bearing exercises and prolonged jogging. In particular, people who have not done similar training originally.
Medical anatomy or biomechanics shows that proper exercise of the human body does not increase the risk of osteoarthritis. However, it is necessary to correctly estimate the bearing capacity of the joints before starting the exercise program. Patients should choose exercises that minimize joint load, maintain joint activity, and increase muscle strength, such as swimming and other water activities. Exercises that cause joint impact forces and torsion should be avoided.
Health 5: Avoid long-term air conditioning
Refusal of air-conditioning environment, in addition to the purpose of environmental protection, is still considered joint considerations. Only the skin, ligaments, and lubricating fluids are wrapped around our joints. If the muscles and fats are not protected, the joints are more likely to be injured. The air-conditioned environment deteriorates the blood circulation in the blood vessels, and it is more likely to get injured after getting out of a constant temperature environment. Therefore, proper abandonment of the comfort brought by air conditioning is beneficial to the long-term health of the joints.
In addition, experts reminded the crush. In the cold season, knee-length dresses should be worn as little as possible. Gloves and knee pads are essential in the cold season.
Health VI: It is important to maintain a correct posture
The details determine everything, as does joint health. Experts found that walking and sitting in the wrong way in life are also the causes of osteoarthritis. Remind yourself of walking and working postures, and do not twist your body to walk or work. Avoid squatting for a long time, because the weight of the knee joint is 3 to 6 times of the body weight during the kneeling; it is better to sit on the bench when working or doing housework. Sitting and standing for a long time, you should always change your posture to prevent the knee from fixing one posture and exerting excessive force.
Health Seven: A Reasonable Life
Develop a scientific and reasonable lifestyle, reasonable diet, and exercise. Diet should be comprehensive nutrition, species diversity, do not partial eclipse, can not eat too much, strictly limit the high fat, high cholesterol and high sugar foods, and limit the intake of sodium; daily attention to calcium supplement, tonic Based on this, there are more dairy products (such as milk, yogurt, cheese), soy products (such as soy milk, bean flour, bean curd, bean curd, etc.), vegetables (such as day lily, carrots, cabbage, and rapeseed), and laver, kelp, Fish, shrimp and other seafood. At the same time should see more sunlight and vitamin D supplementation to promote calcium absorption. If necessary, calcium supplements can be given in a proper amount under the guidance of a doctor. Adhere to moderate physical exercise to prevent osteoporosis. Regular exercise can help protect joints by strengthening the supporting role of muscles, tendons and ligaments and prevent the occurrence of osteoarthritis.
Xiao Bian Comments: Do not always feel that arthritis is an outdated stuff, it turned out that it has quietly approached us. Arthritis is no longer the "exclusive name" of the elderly. Its claws also extend to you and me. At present, there are 355 million people with arthritis worldwide. The current number of arthritis patients in China is estimated to be more than 100 million, and the number is still increasing, especially for white-collar workers in the office. Face arthritis in time and be ready to fight against it!
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