Better Joint Health / Why eating well and regular exercise is so important
Looking after our joints is essential no matter our age, and can help prevent or hold off common joint disorders such as osteoarthritis, rheumatoid arthritis, and gout. The latter is the most prevalent inflammatory joint disease in men. Kate Davidson explains.
Joints are what connect our bones together. A joint is composed of articular cartilage, synovial membranes, and these are filled with a synovial fluid which acts as a lubricant. Together these provide cushioning and allow our bones to glide over each other with minimal friction during movement. Some joints in the body have a greater range of motion such as the hip or shoulder joints as opposed to those in our skull which barely move.
To look after our joints, we need to eat a wide variety of whole and unprocessed foods to ensure our bodies are receiving the nutrients they require. Fruit and vegetables are important as are moderate amounts of protein from both animal and plant sources. Protein is needed for tissue growth and development. Examples include lean beef and chicken, oily fish, and nuts and seeds. Organic and/or free-range sources are best. Protein is also essential for healing if an injury has occurred. Stay well hydrated as water is the main component of our cartilage. Maintaining a heathy body weight is important – too much weight puts unnecessary pressure on joints, contributing to more wear and tear.
Regular exercise promotes good joint health. It will keep the synovial fluid within
the joint moving and maintains mobility, so the cartilage does not shrink and stiffen. In addition, stretching should be incorporated as it helps keep joints flexible. Make sure to warm up adequately which will prevent injury to your joints, and do not ‘push through the pain’. If you suffer a joint injury seek professional advice and complete a rehabilitation programme. Often injuries that do not heal properly cause joint disorders later in life.
The above strategies are still applicable if you experience stiff, painful and/or swollen joints. If you suffer from gout, it is important to minimise intakes of red meat, sugar and alcohol, especially beer.
Listening to your body is your best indicator as to how much you should exercise and at what intensity. You can also seek advice from medical professionals such as your local GP or physiotherapist. Some also find relief in complementary medicine therapies such as acupuncture, massage, osteopathy, herbal medicine, tai chi, and mindfulness meditation.
Eating well, participating in regular exercise, and maintaining a healthy body weight lead to better joint health. This is nothing new but often a message needs to be repeated many times before we act.