Knees Knocking? Strengthen Those Old Joints

There is no way to stop the process of aging. Over time, the body’s joints and bones begin to weaken, which can cause a lot of pain. One of the effects of aging is joint stiffness, and most elderly individuals suffer from this condition to some degree. The ankles, knees, and shoulders become far less flexible, and as a result, it’s much harder to live a fulfilling lifestyle.

If nothing is done to strengthen joints, they will continue to deteriorate, and it doesn’t take long before they greatly inhibit a person’s daily activity. The good news is there are plenty of ways to strengthen old joints.

Eating the Right Foods

The human body gets virtually all of the essential nutrients and energy it needs from food. Calcium is an essential nutrient for optimal bone and joint health. The body uses it to repair old joints and bones. There are several types of food that contain an abundance of calcium. A great example is fortified cereal. A number of companies are making cereal that is fortified with calcium. It usually has minimal sugar and plenty of calcium and fiber. While the cereal should have plenty of calcium, the milk poured into the cereal also contains plenty of the good stuff.

Edamame, which is an Asian soybean, packs a decent amount of calcium as well. There is about 200mg of calcium inside a half of a cup of these beans. Another option are dark, leafy greens, which might include Bok Choy, Mustard Greens, Swiss chard, Kale, and Spinach. Many milk alternatives and most types of yogurts are great sources of calcium.

While this tip doesn’t apply to everyone, losing weight is an excellent way to take care of aging joints. It’s a fact that joints become weaker with age, so it should be easy to imagine why excess weight on joints is a bad thing. Old joints can support excess body weight, but it can wear on them over time. The more excess body weight a person has, the greater the chance of joint injury. This is especially true when it comes to knee joints because they’re what support the bulk of body weight.

Excess body weight places unneeded strain on bones and joints. By burning off 10 pounds, individuals can benefit from increased circulation, improved breathing, and reduced pain. When it comes to taking care of aging joints, losing a little bit of weight can go a long way.

Get Enough Exercise

We’ve all been told by our doctor to get enough exercise, but the percentage of people who actually do it is very low. Exercise is one of the most powerful ways to protect and strengthen aging joints. It might seem like exercise would actually weaken joints, but it doesn’t work like that. The joints inside of the human body are surrounded by muscle. The purpose of exercise is to strengthen these tiny muscles. Once the muscles and ligaments get stronger, they can support more weight, which reduces the amount of strain on joints.

Lunges and squats are great exercises to strengthen the quadriceps, which reduces the amount of strain on knee joints. Anyone can start walking every day, which is a great exercise to maintain bone density and strengthen joints. If you are just starting up a new routine you might want to go slow and use helps, like tape to support the joints. The best way to reduce joint inflammation is prevention.

Omega-3 Fatty Acids

These fatty acids are contained in flax seed, vegetables, nuts, and other types of food. Corn is a popular vegetable that contains omega-6. A number of different supplements also contain omega-3 and omega-6 fatty acids, which are known very well for their anti-inflammatory benefits. However, new research suggests these nutrients also affect the rate at which bone is broken down by the aging process. It’s important to consume both types of omega fatty acids because this provides the greatest benefit for aging joints.

 

All these tips are excellent for strengthening old joints, but they’re also great ways for people to feel great as they get older.

By | 2015-07-01T16:32:17-04:00 June 25th, 2015|Skeleton and Bone Health|0 Comments

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