It’s morning. You groan as you slowly sit up, swing your feet to the side of the bed and take that first painful step. With each sore stride, you’re constantly reminded of the days when you used to jump out of bed—ready to start the day, feeling great. Now, mornings are full of creaking, cracking and perhaps even cursing under your breath.
However, you’re not alone—groaning when getting up from bed is a common occurrence in U.S. households these days. At last estimate, about 40 million Americans currently suffer from achy joints. Here are five tips to help keep joints healthy and happy:
- Watch the Pounds: Wise words from Dr. Oz: “For each extra pound of excess weight on your body, you add three times that amount of pressure on your knees. This means that 10 extra pounds equates to 30 pounds of pressure grinding down… As you lose weight and reduce the pressure on your joints, the cushioning between your bones will build back up. A 10-pound weight loss over 10 years may result in as much as a 50 percent decrease in your odds of developing osteoarthritis.”
- Fish, Milk and Greens: Mother had it right when she declared, “You are what you eat.” The reality is that joints can largely be influenced by our diet. For example, studies show that the omega-3 fatty acids found in fish can reduce symptoms associated with joint pain. Another tip from mother (and us), “Drink your milk,” which also promotes happy joints, as the vitamin D found in milk and leafy greens possesses an anti-inflammatory effect.
- Drink Up: According to the University of Michigan Integrative Medicine, water makes up more than 60 percent of an adult body. Getting enough water lubricates the joints and helps keep them healthy. The Institute of Medicine’s water intake recommendation for women who are not pregnant is 72 ounces and 100 ounces of water for men.
- Work it out: Our Brigham City doctors encourage physical activity for healthy joints; however, it’s important to vary your exercise routine. If you have joint pain, try low or no-impact aerobic exercises such as swimming, walking or cycling. These activities should be done at least twice a week alongside strengthening exercises, mixed with stretching and relaxation exercises.
- Ice, Ice, Baby: There’s a reason that professional athletes sit in ice-filled baths after the big match—ice helps get the fluid that causes swelling out of the joints. Our orthopedic specialists also suggest heat therapy for sore joints, but it’s important to know when to use hot or cold. We suggest icing the joints when joints have a burning sensation or redness, and applying heat when joints are stiff or tense. Heat will help joints relax, while cold will help reduce inflammation. When icing, remember to never apply the ice directly to the skin and, if necessary, grab a bag of frozen vegetables if there’s no ice packs in the house. And be sure to keep the heat at a safe level—not uncomfortably hot.
For plenty of other great ideas to keep joints healthy and avoid those painful waking hours, consider speaking with one of our orthopedic specialists.