A complete guide for Healthy Joints

Did you know about 21 million adults have osteoarthritis -- the wear-and-tear condition that causes achy joints and may eventually lead to can't-get-up-from-the-sofa pain.

Depending on risk factors, joint pain can affect anyone, though osteoarthritis mostly starts as our bodies begin to show the effects of aging. In women, it occurs more frequently after age 50; in men, it's more likely before age 45. The sites of joint pain are different. Women are more likely to develop osteoarthritis in their hands, knees, ankles, or feet, while men are more likely to develop it in their wrists, hips, or spine.

Let us first see why it occurs. The follwoing are some of the main reasons for Osteoarthritis

• Previous Injuries
• Aging
• Loss of muscle mass
• Inflammation
• Excess weight

Here are the basics of how to keep joints moving smoothly

1. Eat Healthy Food

Studies show the omega-3 fatty acids found in fish can help not only reduce symptoms associated with joint pain but also change the levels of inflammation that may be causing some of the pain. Fish oil slows the production of inflammation-signaling cells. The best sources are fish such as salmon and tuna. 

Calcium and Vitamin D helps keep bones strong. Dairy products are the best sources of calcium, but ther options are green, leafy vegetables like barcoli and kale,

2. Maintain Healthy Weight

Keeping your weight within a healthy range is the best thing you can do for your joints. Weight-bearing joints, such as your knees, hips, and back, have to support some, if not all, of your body weight. That's why so many overweight people have problems with these areas of the body.

Losing weight reduces pressure on your knees, hips, and back and helps prevent joint injury. In fact, a weight loss of as little as 11 pounds can reduce arthritis pain by 50 percent for many women. Research has shown that with every pound gained, a person puts four times more stress on the knees. 

3. Exercise for Healthy Joints

Exercise can help you lose extra pounds and maintain a healthy weight. Some research suggests that aerobic exercise -- activities that get yourheart rate up -- can reduce joint swelling. Experts suggest that varying your exercise will show best results in having healthy joints. Low- or no-impact aerobic exercises (swimming, walking, or cycling) twice a week, strength exercises (lifting light weights or household items) twice a week, mixed with stretching and relaxation exercises. You don't want to overtax any one area, because that'll increase pain, and then you might avoid exercise altogether. 

For more:  (CookingLight.com's Personal Coach: Weight training )

4. Add ice

Icing your joints after exercise can help you manage pain and prevent swelling. When you exercise, you draw a lubricant called synovial fluid to your joints. But if the fluid sticks around too long after exercise, it can cause cracks in the cartilage. Ice gets the fluid out of the joint and into the lymphatic system, the garbage disposal of the body.

5. Good Posture

A good posture protects your joints all the way from neck to down your knees. Best way to improve posture is by walking. Stand and sit up straight during your work. Swimming can also improve posture. Do consider your joints before lifting and carrying.