Achy or stiff joints really make life miserable. Osteoarthritis, the most common cause of joints pain , will not suddenly strike you down like a heart attack, but it can limit your ability to move, which can trigger serious medical conditions.
“ Inactivity is comparable to smoking a pack of cigarettes a day, and it is four times as prevalent as smoking,” says cardiologist James Rippe, M.D. The founder of the Rippe Lifestyle Institute, a research and educational organization, he is also the editor of the American Journal of Lifestyle Medicine, and author of many books and studies.
Among women, being overweight is the main cause of joints problems.
Among men, untreated injuries earlier in life are the top cause, with excess weight running a close second. Belly fat, for example, is a major risk factor for back pain.
In the case of untreated injuries and back pain, it is never too late to get the right treatment.
According to the scientific data, walking , dancing, and regular exercises that are right for you – the best starting point in getting your joints better. For everyone who is not very active , “gentle” is the key word. Walking is a good way to begin. Running put too much stress on joints. Once you get used to walking a couple miles a day, add strength training with light weights and do not try to “ push through”
discomfort or pain- go easy and get stronger gradually. Do not forget about gardening. Being more active and losing weight can prevent need for surgery.
Some specific exercises can help strengthen supporting muscles, increase circulation and flexibility, and get you moving.
Thigh squeezes:
Lay down or sit with your legs propped up straight in front. Tightly contract your quadriceps muscles on the front of the thigh. Hold the squeeze for 5 seconds , release, and repeat for the total of 10 squeezes or until the muscle is fatigued. Repeat with other leg.
Ankle circles: To work the calf muscles, circle your ankle 20 tomes in each directions. Repeat with other ankle.
Straight leg raises:
Stand on one leg and support yourself against a wall or furniture for balance.
With both knee straight, slowly swing the free leg forward, then back, and then to the side. Repeat 10 times or as many times as you can. Repeat with other leg.
Heel slides:Lay down with straight legs. With one leg slide your heel toward your buttock and back down to a straight leg. Do this 10 times on each side.
Joints saving supplements
Everybody knows about Chondroitin and Glucosamine, but unfortunately for some people they do not work.
Turmeric, which is bright yellow curry spice has been widely studied and used in India for centuries. It calms inflammation and relieves arthritic pain. Good formulation will contain piperine, an antioxidant found in black pepper, to enhance absorption of turmeric. Take 100 mg turmeric root extract daily.
Boswellia serrata. An anti-inflammatory herb, boswellia protects against damage to the components of joints, including cartilage, lubricating fluid, and connective tissue.
Anti-inflammatory Plant Extracts
Pomegranate fruit extract and Green tea extract, EGCG ( short for epigallocatechin gallate), calm other types of inflammatory chemicals that contribute to joints pain and damage. Take 50-55mg of each one daily.
Digestive Enzymes
Impaired digestion contributes to inflammation that hurts joints. Enzymes such as bromelain, from pineapple, and papaine from papaya help to break down food, so that nutrients can be absorbed and inflammation is reduced.
Pain-Fighting Foods
Lasting weight loss comes from changing long-term eating habits.”Almost all diets work short term, says Dr. Rippe, ”but almost none work long term.”
The key to success is making lasting lifestyle changes that work for you-and be patient. “Follow tried and true principles”, recommends Dr. Rippe. This means eating lean meat and oily fish( wild salmon and mackerel),baked or grilled with a variety of seasonings. Use curry powder since it contains turmeric, it can be used for meat, fish and vegetables. Use a lot of vegetables of different colors, the more the better, and some fruits, berries are the best because they contain a lot of Vitamin C, antioxidants and low in sugar. Do not be afraid of good fat: cold pressed olive oil, avocado oil, coconut oil for cooking and salads.
Be patient with yourself, start low and go slow, you will be successful!
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