Joint health is an issue of importance to millions of people suffering from joint pain every day. According the Centers for Disease Control and Prevention, "46 million adults in the United States reported some form of arthritis, rheumatoid arthritis, gout, lupus, or fibromyalgia." Although not all forms are completely preventable, a well balanced diet coupled with appropriate exercise can go a long way to lessen symptoms associated with these diseases.
Prevention through Weight Maintenance
Being overweight or obese increases risks for osteoarthritis and worsens symptoms experienced by those already diagnosed with joint issues. According to the John Hopkins Arthritis Center, "Being overweight increases the load placed on the joints such as the knee, which increases stress and could possibly hasten the breakdown of cartilage." Simple activities, such as walking and climbing stairs, place a load on joints severely compounded when carrying extra weight. Set weight loss goals in increments of 10 percent or 1 to 2 lbs. per week to work towards reducing overall body weight to a healthy range.
Types of Beneficial Exercise
Cardiovascular exercise is necessary in order to burn calories and decrease weight to a healthy range. Low-impact exercises such as walking and swimming sufficiently raise heart rate and don't place undue stress on joints. Equally important is strength training, or any exercise that places resistance on the body. Placing resistance on muscles increases the force placed onto bones, helping them to grow stronger over time. Free weights, weight machines, body weight exercises and exercise bands are all forms of strength training that can help prevent joint problems by helping to build stronger bones. Stretch regularly to loosen ligaments and muscles. Stretching all major muscle groups at least twice per week increases range of motion in each joint, thereby reducing risk of injury. It also helps combat shortening of ligaments and tendons that occurs from sitting long periods at a computer, sitting with poor posture and engaging in extended hours of sedentary activities.
Misconceptions
Although some studies report mixed results on the benefits of using a glucosamine and chondroitin supplement, many support using it as daily preventative joint therapy. A National Institutes of Health study found, "Glucosamine combined with chondroitin sulfate provided statistically significant pain relief compared with placebo." Incorporating this supplement has been shown to increase the amount of synovial fluid present in joints, and thereby lessen friction and increase ease of movement.
Considerations
Eat a diet that includes antioxidants, found in fruits and vegetables, as well as Omega 3s, found in cold water fish, to reduce pain and inflammation in joints. Consume dairy as an excellent source of calcium and Vitamin D to help build stronger bones. Take a multivitamin, Omega 3 and calcium supplement.
Warning
Neither acute nor chronic pain should be ignored. If something hurts, limit the activity that causes discomfort. See a physician to diagnose symptoms and prescribe a suitable therapy as soon as possible.
