Every year, professionals like Dr David Slattery see patients with knee and hip problems ranging from minor to severe. Ultimately, people tend to think that this is a natural part of aging, so it can seem like there’s no way to prevent joint problems as you age. However, we’ve compiled some advice to prevent joint problems, and you can start as early as you want!
Keep a Healthy Weight
The best way to prevent joint problems is by keeping a healthy weight throughout life. One of the most common reasons for knee and hip pain is because of the pressure put on these joints due to carrying too much weight. Even a few extra pounds can cause excessive wear and tear over time, leading to joint problems. Furthermore, when you’re carrying around extra weight, your other joints have to work harder to support it leading to further strain.
If you’re struggling to keep a healthy weight, there are many things you can do to get started. Eating right and exercising regularly are essential parts of any weight loss plan. Eating healthy, nutritious foods that are low in fat and carbohydrates can help you manage your weight. Additionally, adding regular physical activity to your life can help you burn more calories and lose excess weight. Walking, swimming, and jogging are great activities to consider.
If you’ve tried everything and it doesn’t seem to make a difference, speak to professionals because you may have an underlying health issue that prevents weight loss (or at least makes it more difficult!).
Don’t Lead a Sedentary Lifestyle
Although it sounds counter-intuitive, sitting too much can indeed increase your risk of joint problems. So, even if you’re unable to do strenuous exercise due to joint pain, it’s important to keep your body moving throughout the day. Make sure you get up and move around as much as possible. Take regular breaks during the day and go for short walks. Even if it’s just a few minutes, taking the time to get up and move around can help alleviate future health problems.
Consume Lots of Calcium
When it comes to bone health, calcium is your best friend. Make sure to get enough of this vital mineral through diet or supplements. Great sources of calcium include dairy products, fish, dark leafy greens, and fortified orange juice. Adding a calcium supplement to your daily routine can help keep your bones strong and healthy as you age.
Stay Hydrated
Next, staying hydrated is key for optimal joint health. You might be tired of hearing it, but you need to drink plenty of water throughout the day. Staying hydrated helps promote joint lubrication, which is essential for avoiding future joint problems. What’s more, water will also keep your muscles flexible and help you stay energized. Try to drink at least 8 glasses of water a day for best results, or invest in a bottle so that you always have water on you.
Take Vitamin D Supplements
While most people know about calcium, they often forget to supplement this with vitamin D. Vitamin D is essential for keeping your bones strong and healthy, so be sure to take a good quality supplement every day. A lack of vitamin D can lead to joint pain and stiffness, so it’s best to keep your levels topped up.
Take a Rest
Every so often, it’s important to give your joints a rest. This means avoiding over-strenuous activities and taking regular breaks, especially when you are doing any kind of exercise or heavy lifting. Taking these breaks will help to keep your joints strong and healthy, so make sure you’re not overdoing it.