Follow these Tips to Keep Your Senior Joint Maintenance
Joint maintenance for Seniors begins with avoiding injuries
The most common causes of joint injuries are falling, moving too much weight, and sprains. If you are 20 or more pounds overweight you are moving extra weight. That is harmful to your ankles, knees, hips and back. Your joints are living mechanical components. Anything mechanical breaks when overloaded. Most falls that cause injuries happen in the home when we are not alert. Keep your home well lit and pay attention as you walk. Practice your balance by standing on one foot. Keep one hand on the back of a chair to assist you. Prevent sprains with regular stretching and strengthening exercises. Avoiding injuries is the most important aspect of senior joint maintenance.
Our Test Dummy Demonstrates What NOT to do:
Loosen and Warm Your Joints in the Morning
Your joints are stiff and tight first thing in the morning. That’s the result of being sedentary in your sleep. You should start the day every day with a few minutes of gradual loosening.Do not skip this important safeguard against injuries. I find that it’s easier for me to do this before breakfast. I also enjoy eating after actually doing something. If you prefer to eat first that’s alright. Don’t let that after eating relaxed feeling prevent you from warming up afterward.
Here’s an Easy, Basic Morning Routine for Senior Joint Maintenance:
Your Joints Need Specific Nutrition
Vitamin D rich foods include eggs, salmon, and mackerel. Include OMEGA 3 Fatty Acids every day: walnuts, cold water, fish, fatty fish such as tuna or salmon, flaxseed, and fish oil supplements. These foods help lubricate the joints as well as reduce inflammation and associated pain, which is particularly important for people 60-years-old and over. Try to add the following in your diet where you can:
- Green tea
- Flax seeds
- Avocados
- Wild caught salmon, tuna, halibut
- Walnuts
- Meats from grass fed animals
- Organic eggs
- Fresh fruits and vegetables, especially berries, apples, onions, broccoli, cabbage, kale, red peppers
- First pressed virgin olive oil, which contains oleocanthal to prevent inflammation
- Vitamin C
- Omega 3 or fish oil inflammatory supplements
Arthritis Foundation Food Recommendations
Foods That Cause inflammation and Damage Your Joints
It’s best to avoid these as much as you can:
- Fried and Processed food
- Sugar and Refined Carbohydrates
- Alcohol and Tobacco
- Preservatives
- Too much Salt
- Corn Oil
- All Hydrogenated Oils
- Transfats
- Mono-Sodium Glutamate (MSG)
- Gluten & Casein
- Aspartame
Causes of Inflammation Damage
Eliminate This
Really, you know this. The occasional treat is fine, but don’t make this a habit!
Eat More of These
Treat food as fuel for your body. Give it the high-test stuff daily!
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