Osteoarthritis, osteophytes and some other common bone and joint diseases are often painful. After getting them, joint swelling, pain, effusion, stiffness, hyperplasia, bone spurs, and difficulty in moving around, even seriously affects daily life. So, how can we prevent bone and joint diseases in our life? How to protect the joints? Most of the bones and joints not only provide the body with the need to move, but also protect the bones from wear and tear through the cartilage. Don’t think that if you don’t use it in your daily life, it won’t wear out, but in fact we use it every day. Therefore, how to “use” properly, and how to protect the joints, is the key to preventing bone and joint disease. First, to protect the joints, we need to lose weight! Suggestions: less hiking, more swimming, more walking How to protect the joints, it is important to lose weight. A person who weighs 80 pounds, grows to 120 pounds, which is equivalent to walking with 40 pounds of stuff on your back every day, doing heavy work every day, the wear and tear on the joints can not be big. The main cause of knee degeneration is the long-term wear and tear of the joints, weight bearing and aging, coupled with the loss of calcium, many middle-aged and elderly women with a fat body type are the main victims of knee osteoarthritis. Therefore, weight control is the most direct way to reduce the weight on the knee joint and is very important to slow down the aging of the joint. However, improper exercise can also wear down the joints, and it is evident that the key is that there should be a proper approach and activity level. Less climbing, more swimming and more walking are the best ways to exercise. Climbing hills can easily lead to wear and tear on the knee joints, so older people must choose carefully. Some data show that the weight on the knee joint is three times and seven times the weight when going up and down hills, respectively. There was a patient who was only about 40 years old, but the joint examination was astonishing, and both knee joints were very badly worn. Mountain climbers, especially the elderly, try to avoid steeper slopes and multiple steps, choose a slightly gentler road, climb slowly, or hand-hold the wall or railing, or use a walking stick, and then take the next step after both feet in the same step. Second, osteoarthritis to exercise! Currently there is a common confusion among patients with osteoarthritis, should we be active in osteoarthritis or not? The general principle of the answer is: regardless of the prevention and treatment of osteoarthritis, it is necessary to exercise. Exercise can make the bones thick, muscles strong, enhance the nutrition of cartilage within the joint, improve and delay the aging of cartilage, which is the fundamental prevention of osteoarthritis.1 Pay attention to preparatory activities. When you do physical exercise, you should do a good job of preparing for the activity, gently stretching the knee joint for at least one minute. 2 Change your position and posture often. Pay attention to changing your position and posture and avoid sitting or standing for long periods of time. When you are engaged in sitting or squatting work, you should stand up and walk around every once in a while. You can also massage your knee joints more often so that they are not fixed in the same position for a long time. This not only helps to promote blood circulation in the knee joint, but also reduces the adhesion of tissues inside and outside the joint. Third, joint health should be nutritious! Joints, like other parts of the body, need enough vegetables and fruits. Eating at least five kinds of vegetables and fruits every day is the only way to get micronutrients – vitamins and minerals – that you can’t get from other foods. The body needs calcium, zinc, and vitamin C to heal, and multivitamin tablets may be effective, but there is no better source than fresh food. In addition, refined oils are also helpful for the joints. Adding deep-sea fish (or Omega-3 substitutes), olive oil, avocados and almonds to your recipes a few times a week will help significantly. Four, the knee joint to keep warm! Since the knee joint is “skin and bones” and lacks muscle and fat protection, it does not receive sufficient heat supply and therefore has a lower temperature than other parts of the body. Don’t sleep in dark and humid places, and don’t rinse your knee with cold water immediately when you sweat profusely in summer.