Ayurvedic Practices for Joint Health and Mobility: Strengthening the Body

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  • Walking is best and basic exercise for fitness but my knees are hurting everyday due to osteoarthritis. Should I continue my walk or is it affecting my knees negativity?
  • Can I practice Suryanamaskar and asana having backward bends daily which I used to practice since last 15 years but recently I have diagnosed with lumbar spondylosis?
  • My Bone Mass Density (BMD) is low and I am having osteoporosis. Which type of exercise and diet should I follow for improving my condition?

Nadi Tarangini – A unique diagnostic tool which performs Nadi Pariksha will serve as one stop solution for such types of questions related to health. It is first and unique step towards personalized wellness.

Every individual is different based on individual inherent characters and prakruti. The disease manifestation is also different in every individual so there should be altogether different individual specific solutions for maintaining health harmony. Nadi Tarangini can provide personalized lifestyle modifications including specific diet, apt exercise, nutrition according to prakruti and Nadi. So, by connecting with Nadi Tarangini one can get access to personalized, tailored lifestyle modifications for maintaining good health.

Nadi Tarangini will keep harmony between all doshas within body and provide solutions for good Quality of Life.

Joint health and Mobility:

Mobility involves the joints and their movement in relation to their full range of motion. Simply put, your mobility determines how easily and efficiently you can move. Mobility is important because it affects your ability to move freely throughout your daily activities without pain and strain. It’s important to have a healthy range of motion to be able to move without potential strain or force. Healthy mobility allows for physical independence throughout the lifecycle.

Having full range or better yet full mobility in our joints helps decrease the risk of injury. Improving your mobility teaches your joints how to bear load at vulnerable or extreme positions.

Being flexible and having full joint mobility can have several beneficial implications on quality of life, including: reducing day-to-day pain and increasing vascular health.

Flexibility and mobility are key components to health of an individual. These two components of health have beneficial effects on total health and wellness over a lifetime. Effectively increasing flexibility and mobility can increase joint and cardiovascular health.

Many conditions such as lower back pain, neck pain can be quickly resolved with proper work on flexibility, which can lead to improved quality of life and work productivity.

Joint health- An Ayurveda perspective:

According to Ayurveda, our body is a harmonious amalgamation of different parts that co-exist, enabling us to participate in our day-to-day functioning. Our joints are the connections between two bones that facilitate this movement in our body. However, several factors can cause severe problems and damage to our joints, resulting in the common concern of joint pain, which can directly impact our motion and hence daily activities.

According to Ayurveda, Vata dosha is responsible for all the mobilities within body. Especially vyan vayu and shleshak type of kapha predominantly involves in physiology related to mobility and health of joint.

Many factors which influence Vata dosha and its harmony are also taken to be responsible for impairment in musculosceletal health.

Inappropriate diet, wrong type of exercises or lack of exercise, overuse of specific joint, inappropriate nourishment during and post pregnancy period in women, extreme seasonal variation are some factors associated with musculoskeletal diseases.

Shleshaka Kapha governs the lubrication of joints and it dries up because of weakened circulation and poor nutrition. This affects the lubrication of joints, resulting in reduced flexibility. This ultimately results in the degeneration of the bone tissues. Increased toxins, or Ama can also cause joint pain.

There could be many issues that cause joint pain. For example, the most common are arthritis, tendonitis, and osteoporosis. These occur in slightly older people, but joint issues, frozen shoulders and pains have become rampant, with even youngsters leading sedentary lifestyles owing to professional requirements.

Various causative factors:
1. Degeneration or wearing out of the cartilage due to age, lack of exercise, and vitamin deficiencies.
2. Inflammation in the tissues may be autoimmune or for any other reason.
3. Damages in the joint because of injury or exertion.

Joint pain causes swelling in the joints, stiffness, severe pain, difficulty in moving or mobility, and limited range of movement. Sometimes, it may be accompanied by a fever. Joint pain can manifest in several ways, and the symptoms can indicate quite a lot of information on the underlying cause.

Ayurvedic Practices for maintaining good joint health and Mobility:

1. Daily regime-
Ayurveda emphasizes on daily practices like Abhyang and nasya. Abhyang means massage technique that involves applying warm medicated oil to the entire body. Nasya means putting medicated oil drops through nostrils. Both the Ayurvedic Practices are beneficial for improving health of musculoskeletal system of body.

Ayurveda mentioned Shadrasatmak aahar to be included on daily basis. Calcium and vitamin D are very important for maintaining good bone and joint health.

2. Seasonal care –
It is very well mentioned that all types of Vata vyadhi are seen to be aggravated during period of rainy season and in cold atmosphere. So, following proper diet and daily activities as per seasonal regime is also important. Diet and exercise which pacifices vata dosha and which maintains its harmony with other dosha is very important.

3. Maintaining gut health –
In Ayurveda, it is said that strong Agni and proper digestion are essential to our overall health and longevity, and that every imbalance and disease can generally be traced back to impaired Agni and poor digestion.

Imbalances in vata dosha primarily arises from impaired gut health.
The golden triangle of health ie appetite, digestion and excretion should be assessed and maintained by lifestyle modifications is very important.
Healthy joints and all of the tissues that support their physiology rely on tissue nutrition, which is ultimately a reflection of the health of agni.

4. Maintain a healthy weight-
Excess weight puts pressure on joints and fastens joint degeneration. Weight-bearing joints like knees, spine and hips are especially vulnerable. Avoid sugars, and processed foods and consume healthy foods.

5. Practice joint-friendly exercises-
Regular exercise not only helps manage your weight, but it also helps you maintain your joint flexibility and strength. Walking, cycling, yoga and pranayama tailored to your health condition can help achieve better joint flexibility.

6. Protect your joints-
Avoid activities that can put your joint health at risk. Avoid repetitive motions that strain your joint, and take regular breaks to rest and stretch at your work desk. Maintain proper posture and use ergonomic chairs.

7. Get proper rest-
Movement restructions, support and strengthening exercises are three main steps in recovery of joint injuries and joint pain. Always use compression bandages, joint caps, panchakarma, lepan chikitsa as per requirement. In chronic diseases, always access metabolic health along with joint health.

8. Eat healthy foods-
Proper nutrition is very important for maintaining good joint health. Particularly in women, the requirement of diet and nutrition changes according to their physiology. One should always keep attention on required amount of nutrition according to age, phases of life.

9. Yogasanas for Joint Pain-
Yoga is one holistic form of exercise that ensures healthy mobility of our joints and can help keep us energised throughout the day. Specific Yoga Asanas help manage muscle pain, joint pain, spasms, and sprains in different body parts.

10. Balance in exercise-
It’s the golden rule of joint health: The more you move, the less stiffness you’ll have. Whether you’re reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and get active.

Add core (abdominal, back, and hip) strengthening exercises to your routine. Stronger abs and back muscles help your balance. That means you’re less likely to fall or get injured. It’s normal to have some muscle aches after you exercise. But if you hurt for more than 48 hours, you may have overdone it. Don’t push so hard next time. Working through the pain can lead to an injury or damage.

Prevention is always better than cure. With the help of proper nutrition, exercise and daily Ayurvedic routine, one can keep excellent health of musculoskeletal system and hence can maintain good Quality of Life.