Joint Health
Millions of Americans suffer varying degrees of pain and loss of mobility due to joint pain and chronic conditions such as osteoarthritis. Baby boomers are now at prime risk. More than half those affected are under age 65.

Helpful Tips: Do you think there’s nothing you can do about arthritis pain? You are not alone. Most people (half of all Americans) afflicted with arthritis don’t think anything can be done to help them. But there is great news! You can take action right now. Some of the health tips here are simple, but if overlooked can lead you to suffer with unnecessary pain. Other health tips are first steps toward longer-term wellness  goals. These tips can directly or indirectly improve your health, outlook or pain level, and can generally make life with arthritis a little easier.

1. Protect your joints—Avoid excess stress on your joints. Use larger or stronger joints to carry things. Assistive devices can make tasks at home and work easier. Staying close to your recommended weight also helps relieve damaging pressure on hips and knees.
2. Get moving— Exercise helps lessen pain, increases range of movement, reduces fatigue and helps you feel better overall. Your doctor, a physical therapist, or other specially trained health professionals can show you range-of-motion exercises and strengthening exercises that are good for arthritis.
3. Pick, pour or peel— If you are looking for a tasty healthy treat, reach for an orange – or a tall glass of orange juice. Why? Recent research has shown the importance of vitamin C and other antioxidants in reducing the risk of osteoarthritis and its progression. Another bonus: oranges and other citrus fruits are good sources of folic acid, which can help alleviate the side effects of some arthritis prescription medications and reduce the risk of cardiovascular disease in women who have lupus.
4. Play it safe in the sun— Protect yourself when you go out into the sun — wear sunglasses, a hat and sun screen. Some forms of arthritis, as well as certain medications, can leave you more vulnerable to the sun’s harmful rays.
5. Bone up— Stock up on your favorite source of calcium. A diet rich in calcium can help decrease your risk of osteoporosis. If you don’t like drinking milk – or want some variety – try consuming more milk products, such as yogurt, cheese and supplements. Or add powdered milk to puddings, gravies, shakes and other recipes. Other good sources of calcium: broccoli, salmon (with the bones) and kale.
6. Begin with breakfast— Skip the pastry and grab some fruit, fiber (like oatmeal) and a tall glass of water instead of coffee. Like you’ve always heard, a healthful breakfast is a great way to start the day.
7. Try this on for size— It’s time to toss those fashionable, yet oh, so uncomfortable pumps that cramp your toes, rub your heels and squeeze your bunions. A well padded, well fitting shoe with plenty of room for your toes – and their imperfections – can make a world of difference in the way your feet (and the rest of you) feel.
8. Take a hike— Choose your favorite spots (indoors and out) and make plans to walk them at least once a week. Walking is the ideal exercise for most people with arthritis. It burns calories, strengthens muscles and builds denser bones – all without jarring fragile joints.
9. Stretch your legs— Stretching is a simple way to keep joints and muscles flexible. It relieves stress and can help enable you to maintain your daily activities. Try this to keep your calf muscles strong and flexible: Stand two feet from a wall, with your toes pointed inward palms against the wall. Keeping your knees straight and feet flat, lean forward onto your hands without bending at the waist. Feel your calf muscles pull and extend. Hold this position for 10 seconds, then gently push away from the wall. Repeat.
10. Take the plunge— Exercising in the water can build strength and increase range of motion, while the water’s buoyancy reduces wear and tear on sore joints.
11. Kick the habit— If only for a day, and then another … and another. Smoking can increase your risk of complications from lupus and rheumatoid arthritis. It can predispose you to osteoporosis. Also, if you have to undergo joint surgery, smoking can prolong your recovery.
12. Enjoy Your Exercise— Take the work out of working out. Sign up for a class that makes exercise fun and low impact on your joints– country line dancing, ballroom dancing, swimming, yoga or tai chi.

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