THE TOP 7 WAYS TO ALLEVIATE ARTHRITIS!
FIGHTING JOINT STIFFNESS
Surgeons Offer tips on How to Maintain Healthy Bones and Joints as National Arthritis and Osteoporosis Awareness Month Approaches
More than 40 million Americans have been diagnosed with arthritis and currently more than half of adults over the age of 50 are at risk for osteoporosis. The Orthopedic surgeons at Mount Sinai are available to comment on Arthritis and Osteoporosis, as well as how to manage symptoms that lead to a loss of motion and mobility and how to avoid accidents that are caused by weak bones.
Arthritis causes a number of symptoms including inflammation, redness and swelling in the joints, damage to tissues, muscle strain, and fatigue. There are more than 100 forms of this crippling disease known collectively as rheumatic diseases.
Women are more likely to develop osteoporosis than men. The risk for heart attack, stroke and breast cancer combined is less than osteoporosis risk for females but still, everyone is at risk. Certain lifestyle changes, such as diet and exercise, can improve or maintain bone strength and density.
Below are tips from Mount Sinai doctors for maintaining healthy bones and joints:
- Get Moving: One of the best ways to keep your joints strong and flexible is to get moving with healthy exercise to build strong muscles, which provide protection for your joints.
- Moderation: Many of us make the mistake of doing too much when we first begin exercising. That puts you at higher risk for injury. Start small and build up to active exercise each day. Low impact exercises such as biking or swimming yield just as many benefits and put less stress on your joints than a hard, strenuous workout.
- Maintain a Healthy Weight: Being overweight is hard on your body. Your heart and your joints have to work harder and excess weight can increase the impact on your knees.
- Warm Up: Remember to take time before you exercise to give your muscles and joints a good warm-up. Stretching and gentle exercise can help you prevent injuries.
- Build Core Strength: Having a strong core can protect your neck, back and knees. It can also help you maintain flexibility that may prevent a fall.
- Eat Omega-3 Rich Fish, Calcium and Vitamin D Daily: Studies show that Omega-3 fatty acids found in fish can help fight inflammation. That means less swelling and pain in joints. Vitamin D and Calcium go hand-in-hand in promoting healthy bones and joints. Vitamin D helps your body process calcium.
- Stand Up Straight: Slouching puts pressure on all of your joints from your neck to your hips to your knees. Make a conscious effort to mind your posture whether you are sitting or standing.