Joint Health
by Betty Mitchell RN BSN
Parish Nurse, Emmanuel Bethel Church, Royal Oak, Michigan
Your joints and their surrounding structures allow you to bend your elbows and knees, wave your fingers and otherwise help you to move about. Smooth tissue (cartilage) and a lubricant (synovial fluid) cushion the joints so two bones do not rub together.
Over time the joints can become damaged from injury and daily use. Keeping the muscles, ligaments and bones strong and stable will keep your joints in good working order.
Our knees, hips and back support most of our body weight. Maintaining a healthy weight will reduce the stress on these joints and prevent injury to the joint; another good reason to eat healthy throughout life.
Getting plenty of calcium and vitamin D will help keep your bones strong. Foods rich in calcium include yogurt, broccoli, kale, figs and dairy products. Calcium supplements are available if you have a sensitivity to dairy products. Vitamin D helps your body absorb calcium and is needed along with taking in the right amount of calcium.
Exercising can help you lose weight and strengthen your muscles and ligaments surrounding the joints, too. Being active helps decrease the likelihood of your joints becoming stiff. Even walking around while you are on the phone will help increase your movement. Today’s lifestyle lends itself to more sitting to accomplish tasks. Try to get up about every 90 minutes and move around.
Some exercise is needed to help strengthen your abdominal muscles to help maintain your balance and prevent falls.
As you walk and move around be alert to your posture. Keeping your shoulders back and head up stretches the back muscles and keeps your joints flexible.
Proper lifting and carrying techniques are important to prevent stress and strain on your muscles and joints. Bend at the knees to lift heavy objects. Be sure to use both shoulder straps of a back pack to maintain good posture and not slouch.
Have the proper safety gear available for biking, rollerblading or other activities where you might fall and injure one of your joints, ligaments or muscles.
If you get a sore or swollen joint, ice is a good drug-free way to help relieve discomfort. Ice should be wrapped in a towel before applying to the area. A package of frozen vegetables can be used if ice is not available.
Source: arthritis.webmd.com
