Overweight and Achy? 3 Tips to Healthier Less Painful Joints
Achy knees? Not so great shoulders? These are common complaints I hear from my overweight clients. The most obvious solution to joint health is to lose the excess weight, but the most common objection I hear is “It hurts to work out.” This is the problem: they can’t lose weight because they can’t work out and they can’t work out because it hurts. It’s a vicious cycle that leads to weight gain and painful joints.
The formula is simple (exercise), but the implementation (taking action) is difficult. This is a problem not just for joint health, but for overall optimal health as well. The core issue here is that inactivity leads to stiffer joints, the less you move, the stiffer you get and the more discomfort you will feel.
Inactivity leads to a loss of cartilage between your bones. Without cartilage, there is bone-on-bone scraping literally that is very painful. Losing weight will not create new cartilage, but will create less stress on the joints that result in less pain for you.
Exercise is key for stimulating the release of synovial fluid. This fluid keeps joints loose and moving easily. The more you move your body, the more you trigger the release of this fluid. Why is this important? Because cartilage doesn’t have a blood supply so it relies upon synovial fluid to bring nutrients to the joint.
Poor posture is another contributor toward joint issues that many people are not aware of. If a person is hunched over from poor posture or incorrect weight lifting, chronic conditions can rear their ugly head down the road.
Here are 3 tips to help reduce and eliminate joint pain:
Stretch
I know you have heard it before but stretching really is an important component to less joint pain now and in the future. The more range of motion you have, the less stiff your joints are and this translates to a healthier joint.
Exercise
Moving your joints is key to increasing the trigger of synovial fluid and much more in terms of optimal health. When selecting an exercise, choose one that allows you to move within the limits of your pain and does not cause further pain to the joints (such as your knees). Moving around is preferable to sitting, of course, so even something as simple as sitting on an exercise ball while watching TV or at your desk will help strengthen your core and this is great for your back.
Supplements
Consider supplements such as glucosamine/chondroitin. This is one of the best supplements for knee joints. This fatty acid is a part of cartilage and other components of the joints. Glucosamine helps rebuild the bones and prevent cartilage wear and tear. It also prevents inflammation of the joints and adjoining muscles.
Fish Oil contains Omega-3 fatty acids that help reduce inflammation and the wear and tear of the joints. These fatty acids prevent the enzymes called collagenases from damaging the joints.
SAMe S-adenosyl-methionine is a co-enzyme for production of body tissue. This coenzyme helps repair the joints and reduces inflammation and pain.
Bonus Tip: Water
Drink water. Joint pain is one symptom of a lack of sufficient water in the human body, also known as mild dehydration. Ingesting less fluid than your body requires on a daily basis can lead to long-term symptoms, including fatigue, headaches, and, yes, joint pain.
Yes, there are steps you can take to create a healthier joint and reduce the inflammatory pain even if you are overweight. Losing even a few pounds can make a big difference in the load you place on your body.
To Your Health,
~Lori