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The human body contains 360 joints that allow us to do
everything from holding a pencil to hopping on one foot. As we age, wear and
tear on these joints can make everyday activities difficult and even painful. Though
it might seem counter-intuitive, to combat this decline in our bodies’
function, we must remain active. Here are 7 ways to help preserve your joint
health.
1. Keep moving
Though
our natural inclination is to try to protect our joints when we start to feel
the effects of aging, inactivity leads to more problems. Our bodies are built
to move, so prioritizing movement of the whole body every day will help your
joints work effectively. Maintaining muscle, ligament, tendon, and bone health
will also help your joints function the way they should.
2. Try low-impact activities
Though
it might be tempting to train for a marathon as a way to stay fit, running can
be hard on the joints. If you find your typical activities causing you pain and
stiffness, try lower-impact exercises such as swimming, cycling, or rowing, to
stay healthy, build muscle and cardio strength, and reduce the stress on your
joints.
3. Strengthen your muscles
Actively
working to strengthen all of your muscles, including those surrounding your
affected joints, will help reduce pain. Stronger muscles stabilize joints and
help them perform more effectively. They also improve your balance to help
prevent falls. Make sure to follow the advice of a professional before
beginning a new exercise routine.
4. Try range of motion exercises
Arthritis, or inflammation and stiffness in joints, can limit range of motion.
Introducing range of motion exercises into your daily routine can help reduce
the stiffness which could, in turn, limit your daily activities.
5. If you smoke, stop smoking
Smoking increases risk of osteoporosis and bone fractures that can damage the
joints. Doctors have more smoking cessation aids now than ever before, so work
with a professional if you need help quitting.
6. Preserve your bone strength
Making sure you consume adequate amounts of calcium and Vitamin D to preserve
your bone strength is an essential step in maintaining joint health. Vitamin D
helps our bodies absorb calcium. Exercise and strength training also preserve
bone by putting it under stress and helping it rebuild. Make sure to see your
doctor regularly and have them check out your bone health to see if
osteoporosis medications are indicated for you.
7. Eat an anti-inflammatory diet
Controlling inflammation in the body is one way to maintain joint health. Foods
high in fat and sugar tend to increase inflammation in the body, but there are
many delicious, natural foods that contain anti-inflammatory properties such as
tomatoes, turmeric, green leafy vegetables, nuts, and fatty fish. Most berries
also contain anti-inflammatory antioxidants. Aronia berries have higher
antioxidant properties than most other foods, which make them cardioprotective, and also great for joint health.
