Joint ven­ture

What you eat, your ex­er­cise regime and your weight can all greatly im­pact your joints.

Element - - Lifestyle - By Lani Lopez

It is time to get ac­tive for your long term health and well­be­ing. The right ac­tiv­ity can en­sure and re­tain healthy and mo­bile joints for a long and pain-free life. Joint pain, arthri­tis and fi­bromyal­gia are wide­spread, US data shows 50% of those 65 and over have arthri­tis and it is on the rise for younger peo­ple too; growth is most rapid amongst adults aged 44 and over.

Don’t take this news ly­ing down. The most ef­fec­tive cure and preven­tion is ex­er­cise, it is your ac­tive re­sis­tance. Many peo­ple worry that ex­er­cise ag­gra­vates stiff­ness and joint pain; it doesn’t. But lack of ex­er­cise can make joints even more stiff and painful. Keep­ing your mus­cles and sur­round­ing tis­sue strong is cru­cial to sup­port your joints. Not ex­er­cis­ing weak­ens those sup­port­ing mus­cles, cre­at­ing more stress on your joints. Ex­er­cise can:

• Strengthen the mus­cles around your joints

• Help main­tain bone strength

• In­crease strength and en­ergy

• Im­prove your sleep

• Main­tain healthy weight

You are sweet enough

Foods high in fats and su­gar, es­pe­cially pro­cessed foods, cause in­flam­ma­tion and painful flares. Whole foods, fresh fruit, veg­eta­bles legumes, leafy greens and whole grains lower in­flam­ma­tion.

Be aware that foods that trig­ger in­flam­ma­tion are very in­di­vid­ual. I have come across peo­ple whose joint pains are trig­gered by al­co­hol, pasta, pota­toes – in fact any starch, cheese and milk. I’ve read of cases trig­gered by egg­plants and even choco­late. Mon­i­tor your food and joint flares that fol­low to find your trig­ger foods and re­move them from your diet.

Su­gar is a prob­lem, so man­age fruit in­take and avoid sug­ary drinks and treats. The rheuma­tol­ogy division at the Univer­sity of Penn­syl­va­nia School of Medicine notes that many peo­ple with arthri­tis who start eat­ing fewer pro­cessed, sug­ary foods rapidly find that they feel bet­ter.

A re­view last year of peo­ple with rheuma­toid arthri­tis showed those on a diet high in lean pro­tein like fish and poul­try, greens, beans, veg­gies and olive oil, had less joint ten­der­ness and greater well­be­ing. The found that ve­gan and veg­e­tar­ian di­ets brought fur­ther symp­tom im­prove­ment.

Joint pain is faced by mil­lions, but don’t take it ly­ing it down! Get ac­tive and re­sist; make ex­er­cise and eat­ing right your joint ef­fort.

Lighten the load

The big­ger you are the more stress put on your joints. A study in the jour­nal Arthri­tis & Rheuma­tism found that among over­weight adults with knee os­teoarthri­tis, each kilo shed re­sulted in a four-fold re­duc­tion in the load ex­erted on the knee. So if you’re over­weight, los­ing one kilo­gram takes four ki­los of pres­sure off your knees. The more you lose the more you ben­e­fit; los­ing 10 ki­los takes off 40 ki­los of pres­sure, quite lit­er­ally light­en­ing the load.

Newspapers in English

Newspapers from New Zealand

© PressReader. All rights reserved.