Healthy Joints Mean Greater Independence
There are many natural ways to maintain joint health.
People employ different tactics to stave off the dreaded effects of aging. Some use crossword puzzles as a weapon against cognitive decline. Others buy fancy lotions to keep their skin youthful and supple.
But how many people anticipate having difficulty with simple tasks such as getting out of bed or writing with a pen? In order to be comfortable, these actions require healthy joints.
As some people come to find, joint health is not just about picking up a pen. It is also about being able to move freely and live independently.
Joint discomfort across America
Joint discomfort is a common health issue in the U.S. Between 2007 and 2009, more than one-fifth of American adults reported having joint issues, totaling more 50 million individuals, according to the Centers for Disease Control and Prevention. About 9 percent of all adults had to limit some of their activities because of these health issues.
And the price tag on this issue is hefty, too! In 2003, Americans spent $128 billion treating treating these conditions, which was the equivalent of 1.2 percent of the gross domestic product.
There are several factors that can boost people's risk of experiencing joint discomfort, including older age and higher weight. This last factor can be particularly worrisome in light of the fact that two-thirds of the nation's residents are overweight.
Use it or lose it
So how can people optimize their joint health as they age? As counterintuitive as it may sound, exercise is an effective way to treat and prevent the discomfort, according to the Mayo Clinic. Remember that the joints are given the task of supporting the bones, a job shared by the muscles. If the muscles around the bones are weak or out of shape, more of the burden is shifted to the joints, putting them under greater mechanical stress.
Furthermore, exercise will help strengthen the bones, optimize energy levels, deliver a good night's sleep and maintain a healthy weight.
Joint health at the kitchen table
A nutritious diet can also help you maintain healthy joints. The right foods will not only improve your weight, but they'll also deliver some powerful vitamins, minerals and antioxidants.
Omega-3 essential fatty acids are nutrients that are vital to several bodily systems. While most scientific research links omega-3s to heart health, a few studies also suggest that these compounds may have positive effects on joint discomfort.
Antioxidants such as vitamin C are needed to revive tissue and prevent the aging effects of free radicals. These nutrients are mostly available through fruits and vegetables. Plant-based foods also provide healthy doses of dietary fiber, which can help maintain a proper weight.
One other important aspect of diet that contributes to healthy joints is water intake. According to the University of Michigan, proper hydration helps lubricate and cushion the joints. Furthermore, water acts as a natural appetite suppressant, which can help weight loss efforts.
What can you do?
If you are considering taking up an exercise regimen for your joints, consult with your doctor first. You can get tips on how to be physically active in a safe way, and learn about routines designed specifically to help your joints.
Before exercising, it's a good idea to warm up the joints with heating pads or range-of motion drills, the Mayo Clinic said. Afterward, you can focus on strengthening exercises, aerobics or other activities. Remember to take breaks and not to overexert yourself.
According to the CDC, people should be getting 150 minutes of moderate-intensity aerobic activity every week.
When it comes to dietary adjustments, you can increase your intake of omega-3s by consuming fish oil, found in tuna, salmon or dietary supplements. If you are after antioxidant-rich food, consider eating apples with the skin, which is rich in polyphenols, according to medical experts.
Health guidelines recommend that women consume nine cups of water every day. For men, it's 12 cups. While 20 percent of this can come from the food you eat, the rest comes from what you actually drink. Plain water is the best option. Unsweetened herbal or green tea, diluted fruit juice, sparkling water or plain water flavored with lemon or lime juice are also acceptable, according to the University of Michigan.
As you can see, when it comes to your joint health, you have some flexibility in your options (pun intended). So have with it!