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Weight, the constantly changing factor. Variation in weight may influence the load on your joints. It is easier to do any activity when your weight is in check, but excess weight restricts you from doing even a simple task. It’s a fact that being overweight can put a lot of stress and load on your joints, especially the knee joint and hip joint, even the ankle joint and lower back. Approximately 1.5 to 2 times your body weight is applied to your knees during walking. These weight-bearing joints may experience as much as four times the pressure for every kilogram of additional body weight. This implies that your knee joints may experience up to 20 kg of stress if you carry an extra 5 kg. Carrying too much weight puts more strain on your knees, which can cause discomfort and inflammation as well as more cartilage deterioration.

It’s important to maintain nominal weight according to a person's height so that it would not adversely impact weight-bearing joints like knees, ankles, and hips. According to research, even a small weight loss of 5–10% can have a major positive impact on joint function and discomfort. Excess weight also impacts on Cartilage between our knees and thighs, which acts as a shock absorber, but being overweight can cause more wear and tear which leading to pain, stiffness, and inflammation.

Apart from physical pressure, being overweight can also lead to inflammation, which is known to exacerbate the symptoms. Body fat is more than just "extra weight"; it is living tissue that generates inflammatory-promoting substances called cytokines. Fat tissue releases inflammatory chemicals (Adipokines) which adverse the joint pain and inflammation even in non-weight-bearing joints like hands. In conditions like Osteoarthritis and Rheumatoid Arthritis, maintaining an appropriate weight benefits a lot since it lessens joint strain and the body's inflammatory indicators.

Benefits of weight management

• Decreased Joint Stress
• Better Mobility and Function
• Decreased Inflammation
• Arthritis Prevention
• Improved Results from therapies

Techniques for Efficient Weight Control:

Balanced Diet: A balanced diet that is high in vegetables, fruits, whole grains, and protein from lean sources helps people control their weight and lowers inflammation. Nuts and fatty seafood like salmon include omega-3 fatty acids, which have anti-inflammatory qualities that are good for the heart and joints. For people at risk for arthritis, limiting sugar and processed foods, which can exacerbate inflammatory conditions, can also be helpful.

Mindful Eating and Portion Control: It has been demonstrated that mindful eating, or being present while eating, can help you lose weight, and portion management can help you prevent overeating. Over time, minor changes like using smaller dishes or pausing between mouthful might have a big impact. Establishing a more conscious approach to eating can also help overcome psychological eating habits, promoting long-term weight management.

Low-Impact Exercises: Cardiovascular workouts that don't put undue strain on the joints can be achieved with low-impact activities like yoga, cycling, and swimming. For example, swimming relieves pressure on the knees and hips while allowing the body to move freely.

Strength Training: Increasing the strength surrounding your joints can lessen their strain and help prevent injuries. Start with simple strength training activities, such as bodyweight movements or resistance bands, under a doctor's supervision. The goal is to decrease joint discomfort by strengthening the muscles surrounding the knees, hips, and core.

Management of Stress: Prolonged stress can affect weight by encouraging unhealthy eating patterns and lowering exercise enthusiasm. Stress-reduction techniques like meditation, deep breathing, or a regular stroll can help you control your weight and indirectly help your joints.

Taking Active Measures to Maintain Joint Health: Although degenerative changes are an inevitable aspect of growing older, there are several things we can do to lessen or minimize their effects. One of the most effective strategies for improving the quality of life for people who already have it is weight management. Each action you take toward a healthier weight is an effort toward better joints.