Making your new year’s resolution? Think about renewing your joints this new year for better health. Joint health is interconnected with your overall health. Conditions like arthritis can sometimes be linked to other health issues, such as cardiovascular disease or diabetes.
Maintaining good joint health through proper nutrition, exercise, weight management, and preventive care is crucial not just for the joints themselves, but for overall physical and mental well-being.
These 5 simple steps can improve your hip and knee health in the new year.
- Exercise Regularly: Physical activity is essential to your joint health, even if you have painful The CDC recommends that adults with arthritis should aim for at least 150 minutes a week of moderate-intensity activity, such as brisk walking or 75 minutes a week of vigorous-intensity aerobic activity, like cycling at 10 mph or faster, or an equivalent combination. Regular exercise will strengthen and stabilize the muscles around your hip and knee joints. Joint-friendly activities can be fun and helpful for your joints. Try out yoga, swimming, gardening, or dancing to benefit your hip and knee health.
- Improve your Diet & Nutrition: Nutritious foods full of calcium and vitamin D can fortify your bones, making your joints stronger. Fish, soy, fortified cereals, and nuts all are high in both calcium and vitamin D. Additionally, anti-inflammatory foods like garlic, ginger, fatty fish, fruits, and leafy greens help to reduce joint inflammation. Proper hydration helps to lubricate your joints allowing for smooth movements with low friction. Make sure you are drinking adequate amounts of water each day. For knee and hip pain, several supplements are commonly considered to potentially alleviate discomfort and support joint health. Remember, it's crucial to consult a healthcare professional before starting any supplement regimen, especially if you have existing medical conditions or are taking medications.
- Maintain a Healthy Weight: For hip and knee pain management, achieving a healthy weight can significantly alleviate stress on these joints. The ideal weight varies for each person based on factors like height, body composition, and overall health. However, one common measure used to assess healthy weight is the Body Mass Index (BMI), which provides a general indication of whether someone is underweight, normal weight, overweight, or obese based on their height and weight. For joint health, particularly for hips and knees, a healthy BMI range typically falls between 18.5 and 24.9. Within this range, individuals often experience reduced strain on their joints and a lower risk of joint-related problems like osteoarthritis. Your hips and knees support the weight of your body as you move.
- Invest in Proper Footwear: Did you know that your footwear can affect your hips and knees? Choosing the right footwear can significantly impact hip and knee Investing in supportive and comfortable footwear can help cushion your steps as you walk, relieving stress on your knees and hips.
- See an Orthopedic Surgeon: The best way to take care of your hip and knee joints this year is to schedule regular appointments with your A professional examination will identify issues with your hip or knee joints to prevent further complications and slow the progression of joint disease. Today, there are cutting edge treatments using cold laser therapy, and regenerative treatments using Platelet-Rich Plasma (PRP) and orthobiologic injections to ease joint pain.
Embracing these tips will help keep you healthy and mobile throughout the year. Discover better joint health with Dr. Ehmke, an expert orthopedic surgeon specializing in hip and knee replacement.
AUTHOR: Dr. Andrew Ehmke is a board-certified and fellowship-trained joint replacement surgeon specializing in robotic-assisted and minimally invasive hip and knee replacement in Chicagoland and NW Indiana.
