Tricks to Keep Your Joints Healthy
Understand the value of omega-3 fatty acids.
Omega-3 acids are primarily found in fatty fish and some nuts and seeds, such as flaxseeds. Omega-6 acids are found in many vegetables, such as corn and corn oil. While the anti-inflammatory benefits of omega-3 fatty acids (which include fish oil supplements) is well known, less known is the fact that your intake of these fats can affect both bone formation and the rate at which bone is broken down. It’s important to consume both varieties, though consuming more omega-3 fatty acids improves bone mineral density, particularly important for good hip health. Eating a fatty fish like salmon twice a week is recommended, and many physicians suggest fish oil supplements.
Get your D.
Vitamin D helps our body absorb calcium and maintain enough calcium and phosphate in our blood so it doesn’t get pulled out of bone. It also enables bone growth and the breaking down and building up of bone. Low levels of vitamin D contribute to bones pain, which produces an aching pain in our bones as the bone weakens. Low vitamin D also causes muscle weakness, which can lead to falls and fractures as we age. The best source of D is sunlight, but it’s nearly impossible to get enough in the fall and winter, or if we’re using sunscreen. That’s why supplements are helpful. The Institute of Medicine (IOM) recommends a daily level of vitamin D to 600 international units (IUs) for anyone up to age 71 years old, including children, and as much as 800 IUs for those 71 and older. As with all medicines or supplements, consult with your physician or nutritionist to ensure the best regimen for your personal wellness needs.
Evaluate your shoes.
Proper footwear is important for bone and joint health. Women who wear high-heeled shoes have seven to 10 times greater chance of developing joint pain and problems. It’s a good idea to vary the heel height of the shoes we wear. For those who like high heels, heels lower than three inches are best for bone and joint health. It’s also important that all shoes, including tennis and athletic shoes, fit properly. Toes need room and there should be good arch support. Some sort of cushion, especially under the ball and heel areas of our feet, also is recommended.
Sitting or standing all day, day after day, can cause joint pain. We need to vary our routines to give both our bodies and joints variety and rest periods. Getting up and moving around is helpful to break up a routine and keep our bodies in shape.
People who smoke tend to have lower bone density and higher risk of fractures than those who don’t, possibly related to lower calcium absorption and the production of hormones such as estrogen and testosterone which affect bone growth and strength.