As we age, our bodies undergo many changes, and the skeletal system is no exception. Cartilage gradually thins, joint fluid also decreases, causing lubrication and smooth movement to decline. Joints begin to stiffen, creak, and hurt when moving.
Prevention really is the best medicine when it comes to joint pain. Taking care of your joints early can help alleviate some of the problems that can occur as you age, which can have a profound impact not only on your mobility but also on your overall health.
Are there ways to keep your joints healthy as you age?
Here are five tips to help protect your joints and the cartilage that supports them as you age.
1. If You Smoke, Quit
Smoking and tobacco use are risk factors for everything from heart problems to cancer. Smoking can also harm your joints.
Smoking increases inflammation throughout your body, which can make it harder for your body to recover and heal from injuries.
Obviously, it’s not easy to give up smoking completely. But consider this: within eight hours of quitting, your blood carbon monoxide levels return to normal and your blood oxygen levels increase.
If you are thinking about quitting, plan ahead and seek support to increase your chances of success.
2. Replace energy drinks and soda with water
Water makes up about 80% of your body’s cartilage (the flexible connective tissue that cushions your joints). If you don’t stay hydrated, your body will take water from cartilage and other areas, which can be harmful to your joints.
You can replace soda and energy drinks with water, which will help hydrate your joints and your heart better.
Always listen to your body’s signals, make sure you have water on hand. Drink when you feel thirsty, and increase your water intake in hot weather and when exercising.
3. Don’t overload your joints with excess weight
Your joints are only capable of carrying a certain amount of force. If you are overweight or underweight, you may be putting more pressure on your joints than you think.
If you are overweight, every 10 pounds of weight you carry adds 20 to 39 pounds of force to each knee. Conversely, if you are underweight, you lack the muscle mass to keep your joints strong and stable.
If your weight is not where you want it to be, talk to your doctor or a dietitian to help you find a healthy diet that is right for you.
You might consider an approach like the Mediterranean diet, which includes a mix of fruits and vegetables, as well as whole grains and healthy fats. This can help reduce inflammation and also protect your heart.
Regular exercise can also improve your ability to maintain a healthy weight. Exercises that can help reduce the weight on your joints include:
- Biking.
- Pilates.
- Swimming.
- Walking in the shallow end of a pool.
- Walking on a treadmill without an incline.
- Yoga.
If you are new to exercise, it is best to work with a physical therapist. They can make sure you are structurally strong enough to withstand exercise.
4. Always warm up and cool down
Many people go straight from work to the gym before stretching and warming up, and they run straight onto the treadmill. This can be problematic because skipping the warm-up can put your joints at greater risk of stress and overload.
For best results, your warm-up and cool-down should last about five minutes. Work the same muscles you will use during exercise, but at a slower pace. Warming up is especially important as you get older; older joints tend to be less flexible.
Dynamic stretching is a particularly good way to warm up before activity because it simulates the movements you will do during exercise, such as lunges or lunges. These stretches also increase blood flow to the muscles, which helps reduce resistance and increase flexibility.
5. Listen to your body’s signals
Sore muscles after exercise are one thing. Sore joints after exercise are another.
If you have pain after exercising in a way that is consistent with the activity you did and the pain goes away easily, then you’re probably fine. But if you have joint pain, that’s your body’s way of telling you something’s wrong.
That’s when it’s time to see a doctor. It could be a simple problem that needs to be fixed, like poor posture. Or a more complex problem, like early-onset osteoarthritis, may need to be addressed.
