5 tips for healthy joints

Joint pain doesn’t have to be a normal part of aging. As you age, it’s common to experience joint pain and stiffness on occasion, even if you don’t have arthritis. Below are five steps you can take to improve your joint health, making it less likely you’ll have to deal with joint pain or stiffness.

1. Maintain a healthy weight – One of the best things you can do for your joints is to maintain a healthy weight. This is especially true for weight-bearing joints such as knees and hips. Research shows that every pound of weight lost results in a four-pound reduction in stress on the knees.
2. Move more – Exercising on a regular basis helps keep joints healthier. Strength-training makes your muscles and ligaments stronger, which helps support your joints. Aerobic exercise gets your heart pumping and has been shown to help reduce joint swelling. Just moving more throughout your day, no matter what you do, helps prevent joints from getting stiff and painful.
3. Eat a well-rounded diet – What you eat can affect the health of your joints, as well as your bones and muscles. Aim to get adequate amounts of protein, calcium, vitamin D, vitamin C and other important nutrients. Focus your diet on nutritious, wholesome foods, including lean proteins, whole grains, fruits, vegetables, and other nutritious items. Limit your intake of sugar, processed foods, and fatty meats.
4. Maintain good posture – Good posture relieves pressure on the joints and keeps your body in proper alignment. When standing, ensure your back and spine are straight, your shoulders are held back, and your feet are shoulder-width apart on the floor. When sitting, use a chair that offers neck and back support and always keep your spine straight. Feet should be planted firmly on the floor and elbows should be at a 90-degree angle. Make sure your keyboard and mouse are within arm's length, so you don't have to reach or strain. 
5. Protect your joints – Try to avoid doing the same thing over and over using the same joint and the same motion. That’s not always possible, so when you engage in repetitive activities, such as typing on a computer, swinging a tennis racket or doing a specific work-related activity, wear a brace and take frequent breaks.

If you are concerned about the discomfort you are experiencing in your joints consult with your medical provider. Mille Lacs Health System offers a complete Rehabilitation Department as well as Chiropractic Care that can assist in your joint health.