Say Goodbye To Joint Discomfort

A joint is the connection between 2 bones that allow you to bend, wiggle, turn and wave. When joints are healthy, the bones slide against each other without friction or pain. This is possible because smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so that our bones do not rub against each other. However, increasing age and engaging in activities that cause extra pressure to our joints such as carrying of heavy weights, bad posture and injury can cause additional wear and tear.



Healthy joints are important to help us stay mobile as we age. Here are some tips on how we can safeguard our joints to keep us active and mobile through the years.

Tips to keep joints strong and flexible

Watch the weight

Keeping your weight within the healthy range not only improves your overall health but also helps take the pressure off your weight bearing joints. Think about it, all your body weight is supported by your knees, hips and back; so the heavier you are, the more wear and tear you put to your joints. Research has shown that with every pound gained, a person puts four times more pressure on the knees.¹ Lessen wear and tear on your joints by shedding some pounds.

Exercise

It might sound contrary when you want to be protecting your joints, but lack of movement and exercise can actually lead to stiffness in joints. People who remain glued to their chair all day long have a higher risk of experiencing joint discomfort. If you are working in the office, don’t forget to take breaks in between work to stand, stretch or take short walk to increase movement in your joints.

Consider low-impact exercises like walking, cycling, swimming, resistance training or aerobics exercise, that can get your heart rate up without exerting too much pressure on your joints. Exercise can also help you lose the extra pounds and maintain a healthy weight.

Perfect your posture

Proper posture can reduce any added pressure to your joints and support the surrounding muscle. Ensure that you have good, straight posture when sitting and standing to protect your joints from the neck to the knees. Posture is important especially in lifting and carrying. When lifting, utilise the bigger muscles in your body by bending your knees instead of your back.

Stretch daily

Stretching not only improves joint flexibility but also helps protect the cartilage from more wear and tear. When you stretch, the movement helps the synovial fluid and nutrients in the synovium move around better, nourishing the joints.² Doing a light warm up, such as walking around for 10 minutes before the stretch can also help warm up the muscles and loosen up the joints, ligaments and tendons.³

Eat right

Eating a healthy diet that builds strong bones and muscles is good for your joints. Here are some suggestions to include in your daily diet:

For Bones – Ensure that you are getting enough Calcium everyday. Foods such as milk, yogurt, broccoli, kale, figs, and fortified foods like soy or almond milk are good sources of Calcium. Bones also need more than just Calcium,Vitamin D helps your body absorb calcium from the foods you eat.

For Muscles – Protein is important for building and preserving muscles. Good source include lean meats, seafood, beans, legumes, soy products, and nuts.

For Joints – Fatty cold-water types like salmon and mackerel are good sources of omega-3 fatty acids , help keep joints healthy. For added nourishment, consider LAC Joint Protec™, a delicious plum flavoured jelly formulated with Glucosamine and Chondroitin to promote healthy joint, and enhanced with Collagen to strengthen connective tissues.

Add a spring in your step by providing your joints the nutrients that they need to stay strong and pain-free through the years. Explore our range of joint supplements - uniquely formulated to protect your joints from premature ageing!

¹https://www.webmd.com/arthritis/caring-your-joints
² https://www.webmd.com/osteoarthritis/features/home-joint-care
³https://www.webmd.com/rheumatoid-arthritis/ss/slideshow-keep-joints-healthy