Published on September 30, 2013
Experiencing a tight sensation in your joints? Pain from decreased joint health can be a result of osteoarthritis, strains, sprains and other common conditions and injuries. Pain symptoms range from mild to severe irritability and can last for a short-term or lead to long-term debilitation. To help protect your joints from pain, follow these suggested tips:
Joint Health Tips
- Maintain a Body Mass Index of approximately 18.5 to 24.9 kg/m2 and or a waist line of less than 37 inches in males and 32 in females – to lose weight, stay active!
- Resistance exercises increase your bone mineral density and prevents muscle atrophy as you age.
- Avoid being sedentary – individuals can expect to lose approximately 5 to 10% of their muscle mass per decade if they are sedentary.
- Cardiovascular exercise increases circulation and blood flow to joints and promotes arterial growth to increase cell metabolism and joint health. Cross train so that no joint or body part is over used. Mix up your training with non-weight bearing exercises like swimming, cycling, skating, etc. to help alleviate stress to your joints and increase circulation without the pounding.
- Eat a healthy and natural diet that is low in saturated fat, high in fruits and vegetables.
- Increase fish intake which is a natural anti-inflammatory.
- Decrease meat consumption as higher omega-3 consumption can limit the aging process.
- Decrease excess body fat – this puts undue stress on your joints and causes inflammation to occur by decreasing your inability to respond to insulin.
- Limit stress and meditate to help decrease stress – meditation decreases inflammation in your body and joints allowing them to function better without excess wear and tear.
- Get 7 to 8 hours of sleep per night – this helps to prevent obesity and promotes growth hormones to be released which in turns regenerates the cells of your body keeping them healthy.
- Drink water! Your body is primarily made up of 70 to 80% water – water is what helps to lubricate our joints.
- Incorporate balancing exercises into your program to keep your proprioceptive in your joints healthy – this will help to prevent falling as you age one of the major reasons for hospitalization in the elderly.