Over time, your joints may creak, pop and stiffen, making it difficult
to get out of bed in the morning and move around.
Risk for arthritis in the joints, particularly degenerative osteoarthritis,
increases with age. Aging also affects the body's ability to produce
synovial fluid that lubricates joints and delivers nutrients to cartilage.
Younger people, especially athletes, may also suffer from wear and tear
on their bodies.
However, you can make lifestyle changes to keep joints and cartilage that
cushions bones healthier.
1. Don't smoke.
Nicotine narrows blood vessels, restricting the flow of blood, oxygen and
nutrients to bones and joint cartilage. Smoking also increases the risk
for osteoporosis, a brittle bone disease. Smokers face 30% higher risk
of breaking their hips than nonsmokers.
2. Move around.
Staying active improves joint lubrication. Sitting for long periods of
time contributes to weight gain that impacts joints.
Losing 1 pound of body weight can result in 4 pounds of pressure off the knees. Aim for 30 minutes of
low-impact, joint-friendly exercise five days a week and twice-weekly
resistance training.
3. Lighten the load.
To prevent injury, avoid lifting anything requiring more than one hand.
The Arthritis Foundation recommends using the palms of both hands or your arms instead of hands
when you lift or carry. Hold items close to your body.
4. Eat healthily.
Follow a Mediterranean-style diet—colorful fruits and vegetables,
whole grains, olive oil, salmon, tuna, sardines and nuts. Avoid inflammatory
foods such as red meat, white flour and sugar, soda, pastries and processed foods.
5. Slow the texting.
Constant typing on keyboards inflames joints and tendons, leading to pain
and stiffness. Take a break from texting and use speech-to-text functions,
or just call someone.
6. Go to sleep.
Joint pain may actually prevent you from getting the recommended 7 to 9
hours of nightly sleep for adults. Follow a regular exercise program to
sleep better. Also keep your bedroom cool and block out excess light and noise.
7. Stay hydrated.
Drinking plenty of water helps keep joints healthy. The long-time rule
has been 8 eight-ounce glasses per day for adults. However, daily water
intake can depend on body size, physical activity, overall health and
the weather, particularly in south Louisiana.
8. Consider alternatives.
Prescribed and over-the-counter medications can relieve joint pain. Consider
supplements such as turmeric, fish oil, glucosamine/chondroitin and collagen
to boost joint health and lubrication. Always consult with your doctor first.
9. Compress and brace.
There are no miracles or magic potions for joint pain, despite product
promises. Braces help stabilize joints. And compression sleeves may help
improve blood circulation, reduce muscle soreness and speed recovery.
10. See your doctor.
Whenever experiencing joint pain, particularly when it impacts daily activities,
make an appointment with your doctor. Need a physician? Go to Thibodaux.com/find-a-doctor.