"Movement is nourishment to the bones"
Consider this: your body is only as strong as its weakest link. And the weakest link is often your joints — whether it's a frozen shoulder, an aching sacroiliac, arthritic knees or a variety of other debilitating conditions.
Wearing of the joints, although it's not caused by aging, is related to aging.
As we get older, a lot of people experience wear in the joints and I'm one of them. I've got a bad hip."
Joints are cushioned with cartilage, a connective tissue made of collagen.
Over time, that protective cartilage can become thin or damaged, causing bone-to-bone contact, or osteoarthritis pain and reduced mobility.
The cartilage breakdown results from a variety of factors, including trauma, genetics, overuse and obesity.
Once this process begins, it progresses over your life with continued breakdown of the cartilage and the joint. It is important to protect the joint and do everything possible to slow the process.
One of the keys to maintaining joint integrity, is regular exercise.
Many doctors, however, tell patients with arthritic joints to curtail physical activity.
But Clarfield says inactivity is the wrong prescription.
It makes me mad, he notes. They (doctors) think they are (erring on the side of caution), but it's not caution. It's actually doing more harm to people.
Exercise may have to be modified, but it shouldn't be stopped.
Joints are "nourished with movement."
Moderate low-impact aerobic exercise, along with light strength training, has been proven to help eliminate joint pain and stiffness.
Walking, swimming or taking a yoga class three to four times each week will help reduce stiffness, increase flexibility and promote weight loss, which lessens joint burden.
Regular exercise is important, and it's important to do it smartly.
Despite his own "bad hip," the former triathlete keeps fit — and provides nourishment to his joints — by regularly running, cycling, golfing, skiing and playing tennis and hockey.
But joints need more than just exercise.
Clarfield offers seven other tips for healthy joints.
1. Maintain a healthy weight. Excess weight puts additional stress on joints and ligaments and that, in turn, increases pain and inflammation, especially around the knees.
2. Get plenty of rest. Living with arthritis can drain your energy. Take breaks (off your feet) throughout the day as this temporarily reduces joint stress. Recharge your body with seven to nine hours of sleep nightly.
3. Make some occupational changes. If your job involves repetitive movement or puts stress on the affected joint, talk to your employer about strategies for your workspace, such as an ergonomic desk or device. Take frequent breaks and walk around to keep joints limber.
4. Apply heat to problem joints to increase blood flow and decrease stiffness and pain. This can also be done during activity. Ice problem joints for 15 to 20 minutes after activity to reduce inflammation brought on by exercise.
5. Try physical therapy. Work with a physiotherapist, chiropractor or massage therapist to increase mobility and ensure proper alignment.
6. Stay hydrated. Drink plenty of water to keep tissues hydrated and to reduce inflammation.
7. Make some dietary changes. Include sulfur-containing foods in your diet, such as garlic and onions. Sulfur helps repair and rebuild bones, cartilage and connective tissue. Eat an abundance of colourful fruits and vegetables, vegetable protein and whole grains.
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969
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