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More than half of Americans over age 40 are
dealing with some type of joint problem, from stiffness to arthritis pain. In
people over 60, joint problems account for more than 50% of all cases of
disability.
In the past, doctors typically relied on
painkilling drugs to treat joint ailments. But these medications do not solve
the underlying problems. Here’s how to get lasting relief…
EXERCISE
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A decade or so ago, doctors told their
patients with joint pain to avoid exercise. We now know from dozens of studies
that regular exercise is one of the best things you can do for your joints.
The ideal exercise program for healthy
joints includes aerobics, stretching and strengthening….
. Aerobics. The safest workouts are low impact activities-walking, swimming and
bicycling.
Avoid running, step aerobics and jumping
rope. They could cause joint injury.
. Stretching.
Do head rolls, shoulder rolls and hamstring
stretches.
. Strengthening.
Use dumbbells or weight machines. Stretching and
strengthening exercises help cushion and stabilized the joints.
To
start an exercise program: Perform 10 minutes of
aerobic exercise a day. Every week, increase that time by five minutes until
you are getting 30 minutes of moderate aerobic activity every day. Do
stretching exercise every morning and night. Strengthening exercise should be
done every other day.
You do not have to do all daily exercise at
one time-as long as you accumulate 30 minutes of activity throughout the day.
Gardening, housework, and taking the stairs all count.
Caution:
If you already have arthritis or another serious
joint condition, such as a prior injury, have your doctor and/or physical
therapist recommend appropriate exercises for you. Anyone who has been
sedentary should consult a doctor before beginning an exercise program.
WEIGHT
LOSS AND NUTRITION
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If you are overweight, losing even 10
pounds will reduce wear and tear on your joints.
Even if you are not overweight, proper
nutrition can help keep your joints healthy.
Be sceptical of any “arthritis diet” that
claims to cure joint pain by promoting a single type of food or eliminating
whole categories of foods. Instead, follow basic principles of good nutrition…
. Avoid fat. A higher fat diet triggers inflammation a key component of joint
problems. This is especially true of saturated fat (found in animal products,
such as red meat) and omega-6 fatty acids (found in many processed foods and
vegetable oils).
. Helpful: Substitute monounsaturated fats, such as olive oil and canola oil, eat
foods rich in omega-3 fatty acids, such as nuts, flaxseed and cold-water fish,
including salmon and mackerel. These foods help fight inflammation.
. Eat more
vitamin-rich foods. Fruits and vegetables are good
source of antioxidants neutralized free radicals, which damage cells and
contribute to joint inflammation. Also, certain vitamins may act directly in
joints, Vitamin C is involved in the production of collagen, a component of
cartilage and connective tissue. Beta-carotene and vitamins D and K help in the
development of strong bones.
For more information on healthy eating and
nutrition, contact the American Dietetic Association (800-877-1600, www.eatright.org).
SUPPLEMENTS
Research suggest that certain supplements
can help relieve joint problems. Ask your doctor whether
. Vitamins. Even though food is the best way to get your vitamins, it’s a good
idea to take a multivitamin supplement to make you need. These include
beta-carotene and vitamin C, D and E is especially hard to get in sufficient
from food.
. Gelatine. It contains glycine and proline, two amino acids that are important
for rebuilding cartilage. These amino acids are found in products made with
hydrolysed collagen protein (such as Knox NutraJoint). Such products dissolve
in juice without congealing-unlike cooking gelatine.
. Glucosamine.
This sugar is one of the building blocks of
cartilage. Increasing evidence suggest that glucosamine helps relieve arthritis
pain and stiffness-without major side effects.
.
Chondroitin. Naturally present in cartilage,
chondroitin is believed to guard against destructive enzymes.
Typical daily dosage: 1,200 mg. A number of supplements
combine glucosamine and chondroitin.
References:
James M. Rippe, MD, associate professor of medicine, Tufts University School of Medicine, Boston. Dr. Rippe is founder and director of the Rippe Lifestyle Institute in Shrewsbury, MA, and author of 18 books, including The Joint Health Prescription (Diane).
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