As you age, your joints will experience some changes in mobility, partly due to changes in the connective tissues. Since the range of motion of a joint has a direct impact on posture and movement, this can lead to significant changes in function.
There are four main changes:
- Age-related changes in bones: changes in bones have a direct impact on the mobility of a joint, affecting the joint surfaces to change the joint mechanics. The subchondral bone (the layer just below the articular cartilage) decreases in thickness and density as you age.
- Age-related changes in cartilage: As you age, joint movements become stiffer and less flexible because the amount of synovial fluid inside the synovial joints decreases and the cartilage becomes thinner. Ligaments also tend to shorten and lose some of their flexibility, making the joints feel stiff.
- Age-related changes in synovial fluid: Synovial fluid lubricates joints for smooth movement. Healthy joints contain large amounts of high-molar mass hyaluronic acid (HA) molecules in synovial fluid, giving it the viscosity needed to act as a lubricant, naturally cushioning joints and other tissues. As we age, the size of the hyaluronic acid molecules in our joints decreases, inhibiting their ability to function effectively in providing cushioning and lubrication.
- Age-related changes in Collagen: Collagen is part of connective tissue and is found in cartilage, ligaments, tendons, bones, and skin. Collagen fibers help keep your skeletal system flexible, but collagen levels in your body begin to decline after about age 25. This decline can cause ligaments, tendons, bones, and cartilage to become less flexible and brittle over time.
What can you do to improve aging joints in older adults?
1. Replace soda and energy drinks with water to better hydrate your joints.
Water makes up about 80 percent of your body’s cartilage, the flexible connective tissue that cushions your joints. When you’re not hydrated, your body takes water from cartilage and other areas, which can be harmful to your joints. Replace soda and energy drinks with water to better hydrate your joints and your heart.
2. Hit the salad bar
Research shows that popular calcium-rich salad greens like romaine and Bibb lettuce, broccoli, spinach, kale, or parsley can slow cartilage breakdown and reduce bone loss that occurs with aging. But remember to limit your salad dressings.
3. Move
Neither sitting nor standing on your feet all day is good for your joints. Alternate between positions to avoid stiffness and strain. If your job involves sitting, try to take breaks and stand up every 30 minutes. Make time for simple stretching exercises throughout the day at home or at the office.
4. Quit smoking
Smokers are at a higher risk of fractures than non-smokers. Smoking can reduce bone mass, which can lead to osteoporosis. Quit the habit to keep your body healthy and strong.
Even a small amount of weight loss can help our knees feel better.
5. Resolve to lose
Every extra pound we gain puts four times more pressure on our knees. The upside is that even a small amount of weight loss reduces pressure. Research shows that losing just 11 pounds can improve joint health and reduce the risk of knee osteoarthritis by 50%.
6. Get Active in the Water
Aquatic exercises can help maintain flexibility and range of motion while taking the load off your joints during exercise.
7. Warm Up
Don’t think about hitting the gym, pool, trail, or any workout before warming up. Instead, start slowly and pick up the pace after your muscles and joints have had at least five minutes to prepare.
8. Build Strong Bones
Increase your calcium intake. A diet rich in this essential mineral helps keep your bones strong and may reduce your risk of osteoporosis. There are many sources of calcium besides milk, including yogurt, broccoli, kale, figs, salmon, and calcium supplements.
9. Cut Back on Caffeine
Although you may need an extra boost in the morning, try to avoid that second or third cup of coffee. Studies show that excess caffeine can weaken your bones.
10. Take Vitamins
Supplementing your diet with a multivitamin is a great way to get in nutrients you may be lacking in your diet. For example, strong joints (and overall joint health) will benefit from bone-building calcium and vitamin K, tissue-repairing vitamin C, pain-relieving vitamin E, folic acid, and more.
11. Ditch the heels and choose function over fashion
Shoes should not only look good, but also function. Look for flexible, supportive shoes with a square or rounded toe so your toes can move around. A rubber sole will help you feel more comfortable. Make sure your shoes are flexible at the instep. Experts say a three-inch heel puts seven times more stress on your feet than a one-inch heel. High heels also put extra pressure on your knees and can increase your risk of osteoarthritis.
12. Low-Impact Exercise
Low-impact exercise can provide the same calorie-burning benefits without the pain. It also improves joint mobility. Ditch high-impact activities like tennis, kickboxing, and step aerobics, and switch to low-impact exercises. Golf, swimming, yoga, and cycling are all easier on the joints.
