Happy Joints
Keep your knees, hips and knuckles in good working order with these lifestyle changes.
By Ben Kalen, with additional reporting by Marlina Chan
3/2008
3/2008
It's easy to take the bend in your knee and the spring in your step for granted —until your joints start aching. Osteoarthritis, the most common kind of joint disease, can come with age, sudden trauma, chronic overuse or strain, or dozens of other conditions. But you can help prevent the disease, or ease its symptoms, by adjusting your daily habits, says John Clough, M.D., a rheumatologist and author of Arthritis: A Cleveland Clinic Guide (Cleveland Clinic Press, 2006.) The following practices can minimize the risk of joint damage and discomfort throughout your life.
Exercise regularly but carefully
Keep your joints healthy by establishing a routine of regular exercise, three to five days a week. Stick to low-impact activities such as swimming, cycling, or using elliptical trainers. If you have knee problems, avoid running, jumping, climbing stairs, or carrying heavy objects, which all increase pressure on the knees, sometimes raising the weight load to several hundred pounds per square inch, says Clough. Drop any activity that leads to pain that persists more than two hours after you've stopped exercising. Eat to avoid inflammation
Keep away from fatty red meats, which can weaken bones and cause calcium loss. Avoid foods that are highly processed (white rice, bread, and pasta) or contain high levels of trans-fatty acids or hydrogenated oils, which contribute to inflammation. Instead, eat foods that have an anti-inflammatory effect, such as fruits, vegetables, whole grains, nuts, and vegetable oils. Also eat plenty of oily fish like salmon, herring, sardines, and anchovies, says Jason Theodosakis, M.D., assistant professor at the University of Arizona College of Medicine in Tuscon, and author of The Arthritis Cure (St. Martin's, 2003; also see DrTheos.com.) Stay slim to protect your knees
Keeping your weight down can significantly decrease stress on the knees —a common site for joint pain. Your Body Mass Index (BMI), a measure of your weight in relation to your height, can determine if you're at a healthy weight. Theodosakis suggests maintaining a BMI of less than 25. To calculate your BMI, see http://www.cdc.gov/nccdphp/dnpa/bmi/. Strengthen your legs
Strengthen your quadriceps and hamstrings by doing leg presses and leg curls—two options that do not place undue stress on the joints—as part of your exercise routine. Building up muscles in your quadriceps and hamstrings is "like putting a splint around the knees," Clough says. Stretch
Stretching can also help take pressure from tight muscles off your knees. If your hamstrings are tight, lie flat on your back and grasp one knee, bringing it as close to your chest as is comfortable. Hold the position for a few seconds. Repeat with the opposite knee. Do five repetitions, three to five times per week. Practice good ergonomics
Sitting the wrong way at a computer can lead to strain in your hands, neck, and shoulders. Be sure your chair height is adjusted so both feet rest flat on the floor. Your head and back should be aligned and your shoulders should be in a relaxed, normal position—try to keep the crown of your head high, instead of allowing the neck to stick out. Use a cushioned pad to support your wrists, which helps prevent carpal tunnel syndrome. Most importantly, remember to take a three- to five-minute break from your computer every hour. For a guide to supplements that can help ease joint pain and prevent joint erosion, see the April 2008 issue of Natural Health.
Keep your joints healthy by establishing a routine of regular exercise, three to five days a week. Stick to low-impact activities such as swimming, cycling, or using elliptical trainers. If you have knee problems, avoid running, jumping, climbing stairs, or carrying heavy objects, which all increase pressure on the knees, sometimes raising the weight load to several hundred pounds per square inch, says Clough. Drop any activity that leads to pain that persists more than two hours after you've stopped exercising. Eat to avoid inflammation
Keep away from fatty red meats, which can weaken bones and cause calcium loss. Avoid foods that are highly processed (white rice, bread, and pasta) or contain high levels of trans-fatty acids or hydrogenated oils, which contribute to inflammation. Instead, eat foods that have an anti-inflammatory effect, such as fruits, vegetables, whole grains, nuts, and vegetable oils. Also eat plenty of oily fish like salmon, herring, sardines, and anchovies, says Jason Theodosakis, M.D., assistant professor at the University of Arizona College of Medicine in Tuscon, and author of The Arthritis Cure (St. Martin's, 2003; also see DrTheos.com.) Stay slim to protect your knees
Keeping your weight down can significantly decrease stress on the knees —a common site for joint pain. Your Body Mass Index (BMI), a measure of your weight in relation to your height, can determine if you're at a healthy weight. Theodosakis suggests maintaining a BMI of less than 25. To calculate your BMI, see http://www.cdc.gov/nccdphp/dnpa/bmi/. Strengthen your legs
Strengthen your quadriceps and hamstrings by doing leg presses and leg curls—two options that do not place undue stress on the joints—as part of your exercise routine. Building up muscles in your quadriceps and hamstrings is "like putting a splint around the knees," Clough says. Stretch
Stretching can also help take pressure from tight muscles off your knees. If your hamstrings are tight, lie flat on your back and grasp one knee, bringing it as close to your chest as is comfortable. Hold the position for a few seconds. Repeat with the opposite knee. Do five repetitions, three to five times per week. Practice good ergonomics
Sitting the wrong way at a computer can lead to strain in your hands, neck, and shoulders. Be sure your chair height is adjusted so both feet rest flat on the floor. Your head and back should be aligned and your shoulders should be in a relaxed, normal position—try to keep the crown of your head high, instead of allowing the neck to stick out. Use a cushioned pad to support your wrists, which helps prevent carpal tunnel syndrome. Most importantly, remember to take a three- to five-minute break from your computer every hour. For a guide to supplements that can help ease joint pain and prevent joint erosion, see the April 2008 issue of Natural Health.
