What Foods Are Bad for Joints as Aging Occurs?

You can’t do much to slow the march of time, but there are plenty of lifestyle changes you can make to show your joints a little love.

Aging is tough on your joints. The protective cushion between your bones – cartilage – is bound to show wear and tear over time. About 50% of adults over age 65 have arthritis, according to the Centers for Disease Control and Prevention (CDC). Osteoarthritis is the most common form.

Here are six of the worst habits for your joints:

1. Smoking

Nicotine in cigarettes narrows blood vessels and restricts the amount of oxygen and critical nutrients that reach joint cartilage, which can result in cartilage loss. Smoking also increases your risk for osteoporosis, the brittle bone disease.

2. A Physically Inactive Lifestyle

Sedentary habits are bad for your joints, since it makes it hard to maintain a healthy weight. Extra pounds are hard on your joints, especially those in the hips, hands and knees. A study in Arthritis & Rheumatology found that participants who were obese, with a body mass index of 30 or higher, were about three to five times as likely to get knee osteoarthritis. Frequent sitting also contributes to muscle tightness in the hips and legs, and weakness of core-stabilizing muscles.

To counter this, try to get 30 minutes of joint-friendly exercise five days a week, such as moderate, low-impact activities like walking, water aerobics and swimming. Break up bouts of sitting every 30 minutes with a few minutes of stretching, which keeps joints lubricated.

3. Overdoing Exercise

Don’t try to cram a week’s worth of exercise into the weekend. Studies have shown that people with arthritis who keep their muscles in good shape manage arthritis much better. Find a happy medium with a mix of aerobic exercise and strength training.

4. Carrying a Heavy Load

Carrying objects that are heavy creates imbalance throughout the body, which creates torque or stress on the joints. This can further deteriorate cartilage over time. Think of a “heavy” load as any amount of weight that requires more than one hand to pick it up. Be smart and use the palms of both hands or use your arms instead of your hands when you lift or carry items. Hold items close to your body, which is less stressful for your joints.

5. Eating Pro-Inflammatory Foods

This includes red meat, white sugar, French fries, soda and pastries. These foods can make joint pain worse. However, foods rich in omega-3 fatty acids, like flaxseed oil and cold-water fish such as salmon and mackerel, are considered anti-inflammatory and can help alleviate inflamed joints. Leafy greens are also beneficial, as are cholesterol-lowering foods like almonds, pistachios and walnuts.

6. Texting

Constant typing on your cell phone creates inflammation of the joints and tendon sheaths which can lead to pain and stiffness. To avoid joint pain, take breaks and consider using the speech-to-text function on your smartphone.

If you or a loved one needs assistance with elder law or estate planning issues, do not hesitate to contact The Stegall Law Firm. We are here to help.