Ways to prevent joint pain from happening:
In this blog post we are going to talk about some ways to prevent joint pain from happening.
Have good posture:
Through evolution, the human body has evolved and was meant to stand erect and upright. But many of us put our joints at risk by having poor posture. One cause of poor posture is sitting. Instead of sitting up straight, we tend to slouch over with our back bent forward. To avoid bad posture from sitting, sit with your back straight and against the back of the chair. Each hour, get up, stretch and walk around the room for a few minutes.
Maintain a healthy weight:
Each of us were built to only support a certain amount of weight based on our body frame. When we start piling on more weight than it was intended to carry, the joints start wearing down. The “cure” of course is to not be overweight. And if you are overweight, start losing it. It is never too late to start losing weight.
Smoking increases inflammation in the body including in the joints which increases the amount of pain felt. But the pain smokers feel is processed differently by their brain, so the pain they feel is not as great as it should be, but yet the damage is still being done to the joints from inflammation.
As you can see, these three ways to prevent joint pain are all lifestyle related and are within our control.
How to Take Care of Your Joints As You Age:
As most people age, they find that their mobility gradually deteriorates. They may begin experiencing joint paint and stiffness that feeds into a detrimental cycle. They need to get up and be more active, but being active hurts, so they choose to become more and more sedentary. Unfortunately, that’s what happens to most older adults and it gets worse as they continue to age. But, it can be prevented.
Around the world, tens of thousands of people are living well into their 90s and 100s, and they can do so in a very active and fulfilling way. But, the younger you begin your healthy lifestyle, the longer you will get to enjoy it. When it comes to your joints specifically, keeping and staying active at every age is essential to growing old without losing your mobility or independence.
1 Choose The Right Activities:
Regardless of your current state, there are definitely activities you can find that will help support your healthy joints and mobility. The trick is picking the right ones so that they do not cause harm or hurt you. With time, you’ll find that being active in itself will help you loosen up your joints and restore flexibility and mobility. But, you should still find activities that support your overall health.
This might mean trading in the runs you took in your youth for a short and peaceful walk. Or, it could mean taking water aerobics over downhill skiing. Whatever the case may be, focus on finding activities that you can comfortably and regularly integrate into your lifestyle.
2 Eat Healthy:
Fueling your active lifestyle is essential to keeping your joints healthy. Certain foods will directly promote joint health, especially fruits and vegetables. But, the important thing is to look at your diet as a whole and thing about the nutrients you are getting and, most likely, lacking. Work to supplement your diet with vitamins where needed.
3 Make Your Lifestyle Active Overall:
Adding a workout to your routine is a great way to get moving more. But, you should look to make your entire lifestyle more active in order to support both your joint health and overall wellbeing. For instance, you might start walking down the road each morning to take your dog out. Or, you might choose to park a bit further from the store next time you go shopping.
Whatever it may be, finding little ways to be more active throughout each and every day will really pay off in the long run. With time, you’ll be able to feel the difference for sure.
Supplementation to ease joint pain:
If you can only take one supplement, this is the one. While this vitamin can be made by the body naturally when exposed to ultraviolet rays, many older adults do not get enough exposure and end up being deficient. To help ease joint pain, take 1,000 to 2,500 units per day.
Glucosamine and chondroitin sulfate:
This combination gives joint pain a 1:2 punch. Glucosamine helps protect the knees from arthritis, while chondroitin helps reduce swelling and joint space narrowing. Look for a combination that has around 1,000 to 1,500 mg per day of glucosamine and 800 to 1,200 mg of chondroitin.
Note: persons with known shellfish allergies should not take this combination supplement as it is derived from shellfish.
Short for methylsulonlymethane, in doses of up to 6 grams per day has shown from short-term studies to reduce pain, improve movement and reduce stiffness.
Ginger and Turmeric:
These two spices are anti-inflammatories that help reduce swelling that can cause pain. Take up to 3 grams per day of the first one and up to 500mg of the second.
While this fatty acid can be taken as a supplement, many healthcare professionals recommend getting 2 to 4 grams daily from food, which is the topic of the next (and last) lesson.