Did you know that your joints are a complex network that works together to keep you moving?
A joint is where two or more of your bones are joined together, and can be rigid, like the joints in your skull bones, or movable, like knees, hips, and shoulders. Joints are complex structures and are made up of a network of bones, cartilage, joint fluid, muscles and tendons which all work together to give us the range of motion our bodies need to function properly. Physical activity, a balanced diet, avoiding injuries, and getting plenty of sleep will help you stay healthy and keep your joints healthy too.
To keep us moving, our bodies rely heavily on the joints that connect our muscles and bones. Walking, running, jumping, even typing on a keyboard requires healthy joints that move freely and provide support to all of our moving parts. Healthy joints are protected by a lining that produces fluid for your joints and provides protection to your cartilage, muscle, and connective tissues. Cartilage helps you move by allowing bones to glide over one another and protects bones by preventing them from rubbing against each other. To help keep joint cartilage healthy, our body naturally produces glucosamine and chondroitin, but production lessens as you age.
According to the Arthritis Foundation, here are some simple steps you can take to preserve joint health:
- Check in with yourself. Joints that are still aching two hours after your workout are telling you something. Monitor how you’re feeling after exercise and listen to what your body is telling you.
- Stttrrreeetttccchhh. Stretching isn’t just for workouts. Take breaks throughout the day, including at your office, to get re-energized and help keep your muscles and ligaments flexible and strong.
- Brace yourself. Elbow, wrist, and joint braces, or guards, not only prevent injury but also reduce the load on joints and alleviate some of your joint stress.
- Sit, soak and soothe or enjoy a massage. A warm bath before bed can relieve muscle tension, ease aching joints and help you get a good night’s sleep. Massage can relieve muscle tension and help reduce fatigue.
- Resolve to reduce. Every extra pound you gain puts four times the stress on your knees. According to research, losing as little as 11 pounds may improve your joint health and cut your risk of osteoarthritis of the knee by 50 percent.
- Go for function, not fashion. Shoes shouldn’t just look good, they should work well, too. A shoe with a rubber sole will give you more cushion. Make sure your shoe is flexible and supportive at the ball of your foot and has enough room so your toes can move around.
- Make a date with your doctor. See your physician for a routine check-up at least once a year and ask for tips on protecting your joints from daily wear and tear. It’s never too soon to learn self-management techniques.
How nutrition helps:
Glucosamine is made in the body from glucose (a sugar) and the amino acid glutamine and is a key ingredient in the materials that provide a cushion between the bones. Chondroitin is a substance that occurs naturally in the connective tissues of people and animals.
- Throw some fish on the grill. Omega-3 fatty acids, found in cold-water fish, can help keep your joints healthy. Studies show omega-3s can reduce the pain and inflammation of stiff joints in people with arthritis.
- Add color to your diet. Choose fruits and veggies in a wide range of color to get maximum nutrients, antioxidants and an abundance of phytochemicals.
- Build strong bones. Boost your calcium intake which helps keep your bones strong.
- Supplements can help. Supplementing your diet with a multivitamin is a good way to get the vitamins and minerals you may lack. Like a well-cared-for car, a body well-fueled with vitamins and nutrients will run more efficiently, last longer and need fewer repairs.
Helpful Resources:
- Protect your Joints By The Arthritis Foundation
- Bone Health
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Educate . Empower . Encourage
Promoting inner health & outer beauty!
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