Central Peninsula Hospital | Pulse | Spring/Summer 2020

4 steps to better joint health 2 Lighten your load. Excess weight puts added stress on the joints of your knees, hips and feet. Every extra pound you gain puts four times the stress on your knees, for example. But losing even a small amount of weight may help the health of your joints. To keep pounds from piling on, practice portion control. Enjoy your favorite foods but in smaller amounts. Eating plenty of naturally calorie-light fruits and veggies as part of a balanced diet may also help. And don’t forget to think about what you drink: Many beverages are high in calories. Cutting back on calorie-laden beverages can help you lose weight. 1 Keep moving. Exercise helps keep muscles around your joints strong and in good working order. Aim for 150 minutes of some type of moderate- intensity exercise, such as brisk walking or water aerobics, every week. And do some activities to strengthen your major muscle groups at least two days a week. If you play sports, protect your joints by wearing any recommended safety pads. 3 Butt out. If you smoke, your bones will thank you for quitting. Smokers have a higher risk of fractures than those who don’t. Quitting is often easier said than done. But these tips may help: ●   ● Talk with your health care provider about stop-smoking medicines, both prescription and over-the-counter. He or she can help you decide if one of them might work well for you. ●   ● Pick a quit date, and let family and friends know so that they can help support your decision. ●   ● Do a clean sweep of your home, car and workplace. Rid them of any cigarettes, matches, lighters or ashtrays. Your joints are truly amazing. Imagine walking with your best friend, bending to smell a flower or tossing a ball to your kids without your flexible joints. To help keep these moveable marvels healthy and free of diseases that can harm them, like arthritis and osteoporosis, practice a little joint TLC. 4 Central Peninsula Hospital