The ‘use it or lose it’ approach is just as relevant to joint health as it is to our brains. So as we tackle the challenges of ageing, how should we move and nourish our joints?
While that pesky ageing process eventually finds it’s way into every bit of our bodies, it’s often in our moving parts that we feel it the most.
As we age, the amount of lubricating fluid inside our joints decreases, cartilage becomes thinner and the term ‘wear and tear’ takes on a whole new meaning. Many of us experience pain, stiffness and loss of mobility, and the incidence of arthritis starts to climb. In Australia, more than a third of men and half of women aged 65-74 years have some form of the disease.
Genetics (and gender) play a key role in joint health but lifestyle factors are also involved, which fortunately means that even if you have little to thank you forebears for, there is plenty you can do to support healthy joint function and reduce your risk of chronic conditions.
Move it or lose it
A healthy diet and regular exercise are paramount. In fact, physical activity – and the pumping action this creates – is the only way to keep the fluid in our joints moving and circulating the nutrients they need; but that’s just for starters.
“For people in the 50-plus age bracket, the benefits of exercise for joint health are huge,” says Aaron O’Keeffe, an accredited exercise physiologist and the owner of AOK Exercise Physiology in Sydney’s eastern suburbs. “Exercise helps to strengthen the muscles that support our joints, improve agility, balance and flexibility, increase bone density and decrease body fat levels.” All of which can help to retain mobility and minimise joint stress and discomfort.
Easy, effective exercises
Of course some activities are more suited to promoting joint health than others and it’s important to minimise the risk of injury. If you’re past the 50 mark, O’Keeffe recommends picking and choosing from the following, aiming for 30 minutes daily if possible. And if you’re busy, don’t worry – they can all easily be incorporated into even the most hectic lifestyle.
- Swimming, walking, cycling – “These low impact activities are all excellent forms of cardiovascular exercise for the over 50s population,” says O’Keeffe. “Walking is especially easy to fit into your day-to-day life and all three can be performed in a range of environments and will help with weight loss whilst not placing too much wear and tear on joints.”
- Yoga, pilates, tai chi – “All offer great ways to enhance flexibility and can be performed at various levels from beginner to advanced. They also improve core strength and align the body correctly reducing the risk of injuries.” A more balanced body will also minimise your chance of a fall.
- Strengthening exercises – These can all be done at home using either weights and bands or your own body weight. According to O’Keeffe, they not only strengthen the muscles that support our joints, but give the tendons and ligaments more strength and rigidity. “They also help retain and build lean muscle tissue as we age,” he says.
Simple body weight exercises to try include kneeling push-ups, lateral step-ups (using a box or step at knee height or lower) and squats. Aim for two to three sets of 10-15 repetitions with a 60-second rest between sets, advises O’Keeffe.
You are what you eat
Keeping excess weight off – and minimising the subsequent stress on joints – is one of the key benefits of regular exercise, but that’s also where a balanced diet comes in. “Eating well will help to keep you in a healthy weight range,” says Blackmores’ naturopath Danielle Steedman. What’s more, she says, “By including plenty of fresh, nourishing wholefoods in your daily diet, you can eat your way to healthy joints.”
Some key nutrients to focus on include:
- Antioxidants – such as Vitamin C to support healthy connective tissue (ligaments and tendons). Citrus fruits and green leafy vegetables are both good sources.
- Essential fatty acids – help to combat inflammation. Oily fish such as salmon, mackerel and herring provide omega-3 fatty acids, while vegetarian sources include raw, unsalted nuts and seeds, flaxseed oil and avocados.
- Bone-building minerals – the importance of calcium is well documented, but the role of boron in promoting bone strength is also coming to light. Nuts, fruits, vegetables and legumes are all delicious ways to add this trace mineral to your diet, says Steedman.
So while it’s not possible to make our joints immune to the effects of ageing or completely prevent the onset of conditions such as osteoarthritis, there is much we can do to alleviate the symptoms. In fact, tailored exercises and the added benefit of a healthy diet can make the difference between Dorothy’s Tin Man and a well-oiled machine.
Disclaimer: This information refers to supportive therapy only, and should not replace medical advice. Do not take any natural health supplements without discussing them with your doctor first, as some supplements may interact with your prescribed medicines or may not be suitable for your personal circumstances. Always speak to your doctor before commencing any exercise program.
This story first appeared on former NRMA site Livingwell Navigator in Nov, 2015.
