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"Keeping Joints Healthy and Strong"

By Jane G. Westreich

Have you ever had achy joints? If you do you are not alone. About 21 Million adults have osteoarthritis—the wear-and-tear condition that causes these achy joints and can lead to pain in life activities.

A third to half of doctor visits deal with musculoskeletal issues. They’re one of the most common health problems, says Sharon Ko-lasinski, M.D. and associate professor of clinical medicine at University of Pennsylvania. Joint pain can affect anyone but typically age is what makes os-teoarthritis prevalent. Just because this condition is prevalent doesn't mean it’s inevitable.

Aging, previous injuries, inflammation, loss of muscle mass and ex-cess weight are all factors that contribute to osteoarthritis. Cartilages thins as we age which makes it easier to damage. Minor joint injuries that happen earlier in life can also be a factor. These small injuries can also upset the mechanics of your joints.

Loss of muscle mass that everyone naturally loses as they age can cause osteoarthritis. Maintaining muscle mass through resistance training will allow your muscles to absorb the pounding instead of your joints. The pounding from daily life on your joints and not your muscles contributes to more damage. Additionally, the more weight a joint has to carry the more damage it experiences. The joint that is effected the most when carrying excess weight is your knees.

There are several common-sense steps you can take to prevent or reduce the pain associated with osteoarthritis.

Exercise Variety
Vary your exercise routine. Utilize low or no-impact cardiovascular exercises like swimming, cycling, elliptical and walking. Maintain a resistance training routine which also emphasizes range of motion and flexibility exercises. Variety encourages you to not overtax any one area during exercise.

Muscle, Muscle, Muscle
Consistent resistance training helps strengthen the muscles and ligaments surrounding the joints. This protects the joints from damage.

Maintain a Healthy Weight
Keeping your weight at a healthy level is one of the best things you can do for your joints to preserve them. A healthy weight will reduce the small tears that break down cartilage. Studies show a weight loss of even 10 pounds can reduce pain by 50% for many.

Eat Healthy Foods
Studies show the omega-3 fatty acids found in fish or found in a quality pharmaceutical grade fish oil supplement like OMEGAGuard by Shaklee can help reduce symptoms associated with joint pain but also change the levels of inflammation that may be causing the pain. Fish oil slows the production of inflammation signaling cells. The best natural sources are fish like salmon and tuna.

Supplements
The University of Utah School of Medicine found in a study of osteoarthritis knee patients that glucosamine and chondroitin sulfate two of the most popular dietary supplements used as alternative therapies to treat osteoarthritis provided a modicum of pain relief for patients whose arthritis was deemed moderate to severe.

Glucosamine can be found in Joint Health Complex by Shaklee. Joint Health Complex improves the cushioning in joints for more comfortable movement, flexibility, and range of motion. Specifically, Joint Health Complex helps the body build cartilage for joints to promote comfortable movement and supports function and facilitates range of motion.

Conclusion
Anyone who experiences joint pain should consider the benefits of a complete wellness program which includes variety, a concern for muscle, proper nutrition and quality supplementation. Disability risk is reduced by 47% by exercising three times per week among men and women with diagnosed osteoarthritis of the knee? states the archives of internal medicine.

There are many reasons that a complete wellness program is important but for many of you who complain of joint pain it is important that you take a proactive approach to your wellness. Research indicates that the improvements you will see if you take the appropriate action will be life changing.

About the Author:

Jane Westreich

Fitness Together - Mequon



www.mequonfitness.com

Fitness Together - Third Ward



www.thirdwardfitness.com