1, to protect the joints, to lose weight! It is recommended that “less climbing, more swimming, more walking” How to protect the joints, it is important to lose weight. The main cause of knee degeneration is the long-term wear and tear of the joints, weight 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 arthritis. Weight loss is inseparable from exercise, but improper exercise can also wear out the joints, and it is evident that the key is that there should be a proper method 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, and 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. Climbing enthusiasts, especially the elderly, try to avoid steeper slopes and multiple steps, choose a slightly gentler path and climb slowly, or hold hands on the wall or railing, or use a walking stick and wait for your feet to be on the same step before taking the next step. Osteoarthritis and some other common bone and joint diseases are often painful, with swollen joints, pain, stiffness and difficult activities, and even seriously affects daily life. So, how can we prevent bone and joint diseases in our lives? How to protect the joints? Most of the bones and joints not only provide the body with the need to move around, 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. 2, joint health to nutrition! Eat enough vegetables and fruits 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. 3. Keep your knee joints warm! It is important to prevent cold and dampness because the knee joint is “skin and bones”, lack of muscle and fat protection, do not get enough heat supply, so the temperature is lower than other parts of the body, it is important to do a good job of cold and warm, especially for patients with chronic synovitis. Don’t sleep in dark and humid places, and don’t rinse your knee with cold water immediately when you sweat profusely in summer.