Joint health is affected by your body weight. The more weight your weight-bearing joints carry around, the greater the stress and deterioration put upon them. Losing weight will not only help joint health, but will lower your risks of developing obesity, a risk factor for heart disease. Losing weight by eating better and burning more calories will help to develop lifelong healthy living habits.
Nutrition
Eating a healthy diet is imperative while losing weight in order to keep your energy levels up and provide proper nutrition. Consuming a variety of nutrient-rich foods from all food groups will help. Food groups include dairy, lean protein including meat and beans, fruits, vegetables, unsaturated fats and grains, according to the U.S. Department of Agriculture at mypyramid.gov. Watching your portion sizes plays a major role in counting calories, weight management and losing weight.
Water
Drinking plenty of water can help your joints and with losing weight. Water fills you up and leaves you with a decreased desire to eat, making it a natural appetite suppressant. Drinking water throughout the day will also keep your overall body hydrated, including your joints. Recommended water amounts vary according to your activity level, your climate and how healthy you are, according to MayoClinic.com. Becoming more physically active while losing weight requires you to drink more water to replace lost fluids.
Moving
Moving your body by exercising regularly helps joint health and plays a role in losing weight. Inactivity can lead to weight gain, so counteracting this by increasing your level of physical activity will help to burn calories and lose weight, according to the Arthritis Foundation at arthritis.org. Moving your weight-bearing joints, including the hips, knees and ankles, more often will fight against muscle loss, poor posture and decreased joint mobility. Moving your body more often may also improve your health level enough to decrease doctor visits.
Walking
Walking offers a low-cost beneficial way to get in shape while losing weight, regardless of the weather. Walking can improve your mental outlook while lowering incidences of depression and anxiety. It increases your socialization when done with others, reduces joint pain and disability levels, improves your quality of life, increases aerobic or cardiovascular endurance and increases bone strength, according to arthritis.org. Wear properly fitted walking shoes and comfortable clothing, according to the mayoclinic.com.
Considerations
While losing weight to help your joints, take into consideration a number of items. Consider starting activities at a low level in order to acclimate your body to moving, if you are new to exercising. Start out with low resistance for only two to five minutes in the beginning. Slowly increase your intensity and time levels. Remember to drink plenty of fluids while exercising to keep your joints and body properly lubricated.
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