Joint pain can occur at any age. Maybe your knees ache when you climb the stairs, or your hip feels a little kinky after a long walk, but serious joint pain is for the elderly, you tell yourself. Not so. Joint problems are showing up in men and women in their 40s and 50s and in some cases even younger adults.
Traditionally it was thought that osteoarthritis was caused by the wear and tear that comes with aging: As joint cartilage breaks down over time, bone rubs against bone and causes inflammation and pain. But recent theories believe that joint problems can also be caused by a state in which inflammation of the joints occurs because of conditions like obesity, hormonal imbalance, or allergies.
If you take the right precautions, you can avoid joint problems at any age, without drugs. Follow these five rules to control joint pain:
- Lose Weight Extra body fat causes greater strain on all joints, particularly the weight-bearing ones in the knees, hips, and ankles. Since these joints absorb concentrated pressure from the excess pounds, they are most vulnerable to cartilage erosion and osteoarthritis. Research suggests that for every pound you lose, you protect your joints from four to eight pounds of extra pressure.
- A Joint-Friendly Diet The right diet can help you avoid osteoarthritis and joint pain. Follow a anti-inflammatory eating plan that includes plenty of fruits and vegetables, whole grains, and omega-3 fats from cold-water fish, olive off, and walnuts. You should avoid or eliminate red meat, dairy, polyunsaturated vegetable oils, refined grains and sugars and processed foods.
- Be Active Exercise it essential, but the key to it is finding the right balance. Too much can cause joint strain and injury, and not enough will cause your muscles and joints to weaken. The answer is to find low-impact, joint-friendly exercises like walking, using a stationary bike, or working out in a heated pool–for 20 to 30 minutes four to five times a week. Also, include strengthening exercise every other day, but take two full days off from all activity whenever you feel joint pain.
- Get Plenty of Vitamin D Higher rates of osteoarthritis and chronic pain have been linked to deficiency in vitamin D. Have your vitamin D levels checked and if you are deficient, start taking daily vitamin D supplement and get 15 minutes of direct midday sunlight every day.
- Wear Flat Shoes Try to wear flats with good support for daily wear, and wear heels only occasionally. If you already have arthritis, skip any heels higher than an inch. Researchers at the University of Virginia have found that walking in heels as low as an inch and a half strained women’s knees and could play a role in developing or advancing osteoarthritis.
Natural supplements can also tame joint pain, reduce inflammation, and restore some range of motion. If you are looking for relief from pain and damage to your cartilage and joints, Healthy Choice Naturals Joint Relief Complex II can help. Its formula contains all of the important nutrients including Glucosamine, Collagen, Hyaluronic Acid and Chrondroitin formulated to help you live the pain free life you deserve.