Wednesday March 13, 2019
What is a joint?
A joint is the connection between two bones. Joints allow the movement of your elbows, back, neck, fingers, knees, wrists, and more. Click here for natural knee care.
Smooth tissue called cartilage and a lubricant called synovial fluid cushion your joints so bones don’t rub together. Unfortunately as we age, poor posture, excessive weight gain, and lifting heavy objects can cause wear and tear to your joints. Prolonged wear and tear on joints can lead to inflammation, pain, and possibly arthritis.
The best way to care for your joints is prevention. Keeping muscles and ligaments strong ensures stability and long term overall joint health.
Build Muscles to Support Joints:
Your spine, hips, and knees support your entire body weight. Your muscles support those joints. Low muscle mass can cause undue stress on your body and ultimately cause joint damage. Strength training exercises can help maintain your current muscle mass and prevent current/future joint damage.
Did you know? Strong ab and back muscles can help maintain your balance and prevent falls. Posture makes perfect. Standing up straight and activating your core takes pressure off your spine and knees.
Did you know? Noni and nitric oxide can help build stronger muscles.
Exercise won’t only help build and maintain muscle mass, exercise can also help you lose extra pounds and maintain a healthy weight. The best type of exercise for bones is weight-bearing exercise, which forces you to work against gravity. Dense, strong bone is less likely to fracture. Research has shown that even individuals in their 90s and older can do resistance training with weights to improve physical function.
Note: Always consult with your doctor/fitness trainer to ensure all exercises are being performed correctly. Exercises performed incorrectly can strain muscles making joint pain worse.
Already experiencing joint pain?
Try low impact exercises such as a stationary bike or swimming.
Can’t make it to the gym? A quick walk around the block or getting off the couch to stretch warms up the muscles and ligaments connected to your joints.
Remember: if you don’t use it you lose it. Do your best to maintain your current muscle mass. It’s okay to modify exercises if you are already experiencing joint pain. You will likely feel some muscle pain/soreness for a few days after working out. This is normal. However, if the pain lasts more than a few days or the pain feels intense, contact your doctor.
In addition to exercising, it is important to always stretch your muscles, even on days when you aren’t working out. Stretching has also been shown to release some of the pressure on the joints.
Maintaining a healthy weight is key for joint health. Weight-bearing joints; knees, hips, and back, supports most, if not all, of your body weight.
Did you know? For every 1 pound of bodyweight you have, puts 4 pounds of pressure on your knees. The more excess weight you have, the more your joints have to carry. This puts a lot of pressure and strain on your joints.
Healthy Muscles and Bones…...Diet is Key:
For your bones, make sure to consume sufficient calcium, magnesium, vitamin C and vitamin D each day.
Did you know? Vitamin D and magnesium assists the body in absorbing calcium.
The recommended amounts for calcium is 1200 mg and 400 IU of Vitamin D per day. Vitamin D is particularly important in the winter, when sun exposure is minimal. Foods such as soy, mushrooms, or almond milk contain vitamin D. For calcium, try broccoli, kale, and figs. For magnesium, dark chocolate, avocados, nuts, legumes, tofu, leafy greens and bananas (click here to read more about the power couple noni and bananas) are the way to go. Natural antioxidants and vitamin C can help your body combat free radicals and support a healthy response to inflammation. Raw foods high in vitamin C include brussel sprouts, broccoli, oranges, and noni fruit.
Did you know? A recent study presented at the scientific meeting of the American Society of Bone and Mineral Research showed that seniors who intook high amounts of Vitamin C, either through diet or supplements, reduced their risk of fractures by 50 percent.
For your muscles, protein is the key player. Exactly how much protein you need depends on gender, age, and how active you are. Plant based protein source examples are beans, legumes, quinoa, rice, soy, and nuts.
Many people don’t realize the impact that their poor posture can have on the body, especially today day when so many people, including seniors, spend so much time sitting at desks and looking down at phones and tablets. This type of posture can negatively impact your neck, spine and joints. Standing and sitting up straight can protect all of your joints including knees. Keep posture in mind while sitting and standing.
Noni IcyHeat Lotion for achy joints:
Ice is a great drug-free pain reliever to reduce swelling. It’s not recommended to apply ice directly to the skin. Instead, try IcyHeat Noni Lotion. The added menthol and camphor allow for quicker absorption of the noni giving almost instant pain relief relaxing your muscles and joints. Noni is world renowned for it’s natural anti inflammatory and pain relieving properties such as scolpotein. You can also use IcyHeat Noni Lotion as a preventive, applying the lotion on muscles and joints before exercising. Numerous collegiate sports teams have their athletes apply our Noni Lotions to their calves and thighs 5 minutes before games to keep cramps and muscle fatigue at bay.
Phytotherapy Research (24:38-42) published a study from the University Clinic in Hamburg in 2010, showing that preparations of noni “are effective in decreasing pain and joint destruction caused by arthritis.” The analgesic activity of noni fruit “reduced the pain sensitivity comparably to the central analgesic drug tramadol.