Senior Health

Nearly 1 in 3 adults currently suffer from joint pain or immobility.
Of those afflicted, 3 in 4 are diagnosed with a chronic
condition, such as arthritis. The alternative source of joint pain is principally
tendonitis. Since these conditions are difficult to treat post-offset, the
proactive adult would be clever to take preventative measures before symptoms
present.

Both
arthritis and tendonitis differ in cause but are similar in prevention and
treatment. Therefore, the same protocol can be strictly followed for both
conditions. Smartly consult your primary care physician and establish a clean
bill of health before starting any new physical or dietary regimen.

Pursuing joint health begins with risk factor identification, such as:

• Obesity
• A
  family history of joint pain
• A
  sedentary lifestyle
• Type
  II diabetes
• A
  diet high in refined sugars or gluten

It would be
surprising if anyone reading this didn’t have at least one or two of those risk
factors. However, by simply replacing refined sugars with natural sugars, and
carb-rich foods with vegetables it becomes possible to reduce several risk
factors straight away. Second to this would be habitual exercise, especially in
water, which is without impact on the joints.

You may be
thinking now, ‘well that all sounds good, but I just don’t have the time to do
all that.’ So, take a moment to consider this: if you cannot make time for
being healthy, you will have to make time for being sick. It is easy to forget
about your health when you’re not currently with disease or illness, but when a
chronic condition presents itself, it may be too late to go back.

The easiest
lifestyle changes to make are dietary. To be specific, there are foods that
promote joint health, and others that are to the detriment of our joints.
Before listing these foods, remember to only eat in moderation—even healthy
foods can be overconsumed.

Foods to eat:

• Walnuts
• Salmon
• Beets
• Hemp seeds
• Grapefruits
• Milk
  (Jersey cow or goat preferred)

Foods to avoid:

• Fast
  foods
• Processed
  sugars
• Bread
• Alcoholic
  drinks

A good rule
of thumb is to have every meal be two-parts vegetables, one-part fruit, and one-part
meat, fish, or nuts. Ideally, nobody would ever eat unhealthy foods or drinks,
but it shouldn’t cause any noticeable harm to have these things on occasion,
say once per week.

Daily exercise is also vital to the preservation of
the kinetic apparatus, especially the joints. The most optimal exercises being
ones with little to no impact, such as walking, biking, and exercises in water.
Exercising half an hour per day is a fantastic preventative measure for joint
degradation.

The actual stretches, which should be performed twice daily, and should be held for 30 seconds each, unless otherwise specified, are as follows:

• Place
  your right hand on your left shoulder from the front, as if you were patting
  yourself on the back, and then use your left hand to push your elbow up and
  towards your back, then switch arms.
• Place
  both hands behind your back as if being handcuffed, then slide your hands up towards
  your mid-back to form chicken wings. Hold this position for up to a minute.
• Push
  your palms against a wall, with arms straight, and legs in a lunging position.
  Then, flip your hands so the backs of your hands are against the wall, and hold
  the position again. This is excellent for the wrists and elbows.
• Put
  your fingers through a thick rubber band and open your fingers, spreading the
  band apart. Perform on both hands.
• Get
  into a lunge position and hold, then switch legs.
• Lay
  on your back with your feet together. Now, slide your feet up towards your butt
  before spreading your legs and trying to put your knees on the floor. Do not at
  any point allow your feet to lose contact with each other. Your legs should be
  forming a triangular shape.

Repeat these stretches three times each session, with a minute rest or so between each stretch. At no point should you feel exhausted doing these stretches—and if that happens, allow yourself as much time as you need to calm your breathing and nerves. Following this protocol, joint problems should never develop or should be much less severe if already present.

Guest Contributor: Victoria Ward has always been very passionate about psychology and health. She is a recent graduate with a major in psychology and a minor in neurobiology, focusing on Alzheimer’s, learning, and memory.