About 20% of Americans suffer from arthritis, with sore, stiff joints that limit daily activities. Though there’s no cure for arthritis, you can take steps to protect your joints, reduce your risk of arthritis, and manage the pain if it does occur.
Barbara Adonis, DC, and her team specialize in relieving joint pain in patients at Easy Reach Chiropractic, supporting joint health and preventing complications in the future. In this post, Dr. Adonis offers seven simple habits that can help reduce your risk of joint damage in the future.
Joints are made to move, and being active helps keep them flexible and healthy. Regular exercise also strengthens the muscles that surround your joints, helping decrease some of the strain on the joint surfaces.
The type of exercise you do matters, too. Opt for low-impact activities that are “joint-friendly,” like walking, swimming, and cycling. Weight training is good for building muscles, but be careful not to overdo it.
If you lead a relatively sedentary life, it’s a good idea to schedule an office visit before starting any new exercise routine so we can make sure the activities you choose are healthy for your joints and the rest of your body, too.
Even a little extra weight puts a lot of extra strain on your weight-bearing joints, like your knees, hips, and even your spine. Over time, that added pressure can lead to extra joint wear and tear, increasing your risk of joint pain and arthritis.
Regular exercise is a great way to maintain a healthy weight, and so is the next item on this list: eating a healthy diet.
Your body derives its fuel from the foods you eat, so it makes sense that adopting a healthy eating plan is important for supporting healthy joints, too. In addition to avoiding unhealthy fats and refined carbs that can lead to weight gain, focusing on anti-inflammatory foods can help reduce your risk of developing arthritis, particularly as you get older.
Colorful fruits and vegetables and leafy greens contain lots of healthy antioxidants, along with a good dose of fiber to help you avoid overeating. Omega-3 fatty acids found in fatty fish (like salmon), nuts, and seeds support joint health, too.
Joints depend on ample lubrication to move smoothly and avoid friction that can damage joint surfaces. One of the best ways to keep joints lubricated naturally is to make sure you drink plenty of fluids.
Plain water is great, but if you crave flavor, try adding a lemon wedge or melon or cucumber chunks. Avoid sugary drinks and limit caffeinated beverages that can wind up dehydrating you. Keep a water bottle with you throughout the day to make it easy to ensure you’re drinking enough.
Proper posture helps keep your joints in alignment and reduces unnecessary stress on them. Whether you’re standing or sitting, maintaining good posture ensures that your weight is evenly distributed, preventing strain in your back, neck, hips, and knees.
Get in the habit of checking your posture regularly. You might be surprised by how much you’re slumping or slouching while you sit at your desk or even while you’re walking or lifting objects.
Staying active is important when it comes to maintaining joint health, but getting plenty of rest is essential, too. Overworking joints can lead to joint strain, joint damage, and injury.
Be sure to give your body plenty of time to rest between strenuous activities. Make good sleep habits a priority, too, to give your joints time to recover. These tips can help.
Finally, pay attention to the way your joints move and feel. If you notice any joint pain or stiffness, take them as early warning signs and schedule an office visit right away.
The same is true if you notice grinding, sticking, popping, or grating sensations when you use your joints. These symptoms might seem mild now, but without early intervention, they can turn into major problems later on.
If you’re having any type of joint symptoms or if you’d simply like to learn how our chiropractic treatment can play a role in your overall wellness routine, request an appointment online or over the phone with our team at Easy Reach Chiropractic in Lake Worth and Fort Lauderdale, Florida, today.
