Now that I am in my 40s, I have definitely shifted my focus
in many ways when it comes to my fitness and nutrition goals.
One key issue that has been on my radar
for a while now is maintaining healthy bones and joints.
So when I was approached recently by
OmniChannel Health Media and its sponsor to write on the topic of joint health,
namely shopping for products at
Walmart that promote upkeep of our joints, I
was all for it and am happy to share some of my tips and the latest research in
this area!
Joints are essential to keeping us moving. They are the connections between bones.
Smooth tissue called cartilage, synovium and synovial fluid cushions our joints
so they do not rub together.
Unfortunately, factors such as increasing age, carrying too much weight
and sustaining injuries can wear down cartilage ultimately leading to joint
damage, discomfort and arthritis.
The good news is that there are ways that we can protect and maintain
the health of our joints, namely by engaging in regular exercise and eating a
nutritious diet. Certain dietary
supplements may also be useful.
Here are some basic tips for good joint health:
·
Keep on moving!
Regular activity, namely aerobic
exercise like walking, swimming or biking, helps prevent excess weight gain,
increases mobility and reduces joint swelling, stiffness and inflammation. Adding strength training with weights
(or exercises using our own body weight) helps maintain our muscle mass, which
helps to support and stabilize our joints. It is also important to do daily
stretches along with activity to promote mobility and range of motion. If you have specific medical issues or
concerns, check with your doctor about what activity is safe and right for you. Sessions with a certified personal
trainer or physical therapist can also be helpful to create a personalized
exercise plan based on your history. Walmart has an excellent fitness section
with weights, exercise equipment and work out gear to help give you a jump
start on your routine. Grab a BPA-free reusable water bottle to help hydrate
you while you’re at it!
·
Maintain a healthy weight
Keeping your weight in a healthy
range can a have a huge impact on preserving the function of your joints. The
heavier your weight, the more strain that is put on your joints, which can lead
to a lot of wear and tear and ultimately injury. If you are overweight, then
beginning a weight loss program under the supervision of your doctor and a
registered dietitian is a great place to start. Regular exercise (as listed
above) and a healthy diet with portion control and plenty of fruits and veggies
can help with weight management.
Hit the colorful produce aisle at Walmart to stock up!
·
Nourish your joints with the right foods
The best way to approach eating for
healthy joints is to decrease the amount of pro-inflammatory foods in your diet
and replace them with foods that fight inflammation, namely those high in
antioxidants and omega-3 fatty acids.
Eat less processed foods, sweets and fast food because they contain
saturated fat, omega-6 fatty acids and sugar, all of which increase the
inflammatory response in our body.
Instead, fuel up with antioxidant rich choices such as a rainbow of
fresh fruits and vegetables, garlic, ginger, nuts, tea, and olive oil. Include fatty fish, such as tuna and
salmon, chia seeds, walnuts and flaxseeds in your daily eating plan, which are
good sources omega-3 fatty acids.
All these healthy foods are available in the grocery section of your
local Walmart!
·
Know which supplements may be helpful to
you
Supplementation with Vitamin D,
MSM, turmeric, Sam-e and Omega-3 fatty acids has shown promising results in
studies relating to joint health.
Probably the greatest and most impressive amount of research has been
conducted on the use of glucosamine and chondroitin sulfate. When used together, they can help
protect and maintain cartilage, along with reducing joint discomfort. Cosmin DS
is a popular, trademarked combination of high quality glucosamine and chondroitin,
specifically used in clinical trials. Before you hit the Walmart pharmacy to
grab it and possibly some of these other helpful products, discuss them with
your doctor and registered dietitian to confirm they are an appropriate option
for you.
Hope these tips have been helpful
and I wish you a lifetime of happy and healthy joints!
Also, for more information on this
topic and coupons for Cosamin DS at Walmart, check out Dr. Lori Shemek’s great
article
HERE!!
This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site.
Author’s Note: This blog has been compensated by OmniChannel Health Media and its advertiser. All opinions are mine alone.
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