Small Habits to Help Maintain Joint Health

Joint pain and poor mobility affect about 100 million Americans aged 45 and up. Unfortunately, with joint problems, other issues arise as well. Less mobile people are less likely to exercise, so they lose muscle mass. Joint pain can also cause significant psychological distress, especially if it doesn’t respond well to medication.

However, there is a way out.  If joint damage is already present, there are many ways to prevent it from worsening.

To help you better understand how to maintain your quality of life, we asked our orthopedic fitness expert, Dr. Thomas Kane III, to share insights on what causes joints to degenerate and how you can protect them.

How joints degenerate

Joints naturally undergo wear and tear over time. As you age, the cartilage that cushions your joints gradually thins, increasing friction and inflammation.

Injuries, genetics, and even environmental influences can accelerate this degeneration. While genetics cannot be controlled, diet, exposure to toxins, and activity levels play a significant role.

While aging is inevitable, proactive care can significantly delay the onset of severe joint wear and subsequent health issues.

Maintain a healthy weight

Carrying extra weight accelerates the wear and tear on weight-bearing joints like the knees and hips. However, being too thin can also lead to decreased muscle mass, brittle bones, and weakened joints.

Striking a good balance is one key to healthy joints and overall health. A body mass index calculator can help you determine whether your weight is in a healthy range.  Your ideal body mass indes (BMI) should be below 30.

Stay active without overusing your joints

While exercise is essential for joint health, putting too much pressure on your joints, like carrying too much weight, can accelerate wear. Activities such as yoga, walking and swimming are excellent examples of low-impact exercises that enhance flexibility, improve strength, and maintain joint mobility without causing excessive wear.

Yoga helps improve balance and core strength while reducing stress, which is a known contributor to inflammation. Walking supports cardiovascular health and encourages joint movement.  Swimming provides the best movement for joints without excessively “loading” them.

Eat collagen-rich foods

Gelatin and bone broth are two excellent sources of collagen, which plays a crucial role in maintaining the integrity of connective tissues. While collagen itself is not absorbed directly, gelatin and bone broth provide essential amino acids that help the body build collagen in the joints. Vitamin C is also often recommended for those looking to support collagen production.

Keep inflammation levels low

Inflammation is a major contributor to joint degeneration. Diet, exposure to environmental pollutants, and stress all play a big role in controlling inflammation.

Simple ways to reduce inflammatory markers include increasing omega-3 levels and avoiding vegetable oils and nuts high in omega-6.

Reducing sugar intake can also help with inflammation by keeping blood sugar levels steady and improving gut health.

Deep breathing, meditation, yoga, and journaling can help lower inflammation by reducing stress hormones.

Learn more about your joint health

If you're experiencing persistent joint discomfort, early intervention is key.

Consulting with healthcare professionals can lead to treatments that not only alleviate symptoms but also prevent further degeneration. If you are starting to experience joint pain, stiffness, and poor mobility, contact us to schedule an appointment at our office in Honolulu, Hawaii.

Our expert, Dr. Kane, is a pioneer in his field. In the 1990s, he was the first surgeon in Hawaii to perform arthroscopic hip surgery for joint issues.