Continuous use of anything day in and out, and year after year – for decades – will undoubtedly lead to wear and tear. A vivid example is the protective cushion between bones, commonly known as cartilage.
This explains the increased risk of degenerative joint diseases as we age, as pointed out by Dr. Angelie Mascarinas, a physical therapist at the Hospital for Special Surgery in New York.
According to data from the US Centers for Disease Control and Prevention (CDC), about half of adults aged 65 and older have arthritis, with osteoarthritis being the most common form.
Here are 7 bad habits that you should avoid to protect your joint health:
Smoking
According to the AARP, smoking has a negative impact on joint health. Nicotine in cigarettes narrows blood vessels, restricting the amount of oxygen and essential nutrients that reach the cartilage. Dr. Mascarinas states that this can lead to cartilage degradation, as it relies on nutrients from the surrounding synovial fluid and adjacent bones.
Additionally, smoking increases the risk of osteoporosis and brittle bones. The American Academy of Orthopaedic Surgeons states that older adults who smoke have a 30 to 40% higher chance of hip fractures compared to non-smokers. Furthermore, smoking can increase sensitivity to pain.
“In other words, the pain from arthritis can become more severe in smokers. As a result, the pain-relieving effects of arthritis treatments may be less effective in these individuals,” emphasizes Dr. Mascarinas.
Older adults who smoke have a 30 to 40% higher risk of hip fractures than non-smokers
Sedentary Lifestyle
A sedentary lifestyle is increasingly being recognized as a significant contributor to joint health issues. When one is inactive, maintaining a healthy weight becomes more challenging, and being overweight puts extra pressure on the joints, especially the hips, hands, and knees. A study in the Arthritis & Rheumatology journal tracked over 1.7 million people for four years and observed these negative effects.
Especially vulnerable are the knee joints. Participants with a body mass index (BMI) of 30 or higher had a three to five times greater risk of developing knee osteoarthritis than those with a normal weight. A study found that losing just 0.5 kg of body weight could reduce knee pressure by up to 2 kg.
Dr. Mascarinas warns that prolonged sitting can cause tightness in the hip and leg muscles, as well as weaken the core stabilizing muscles.
To improve joint health, aim for at least 30 minutes of daily movement, five days a week. Gentle activities like walking, water aerobics, and swimming can be beneficial and provide comfort to the joints.
If you have osteoarthritis, avoid deep squats, backward lunges, or running, as well as sports involving twisting and sudden stopping, such as basketball or tennis.
Finally, remember to break up prolonged sitting every 30 minutes with a few minutes of stretching to optimize your well-being.
Overdoing Exercise
Packing your weekends with intense workouts is not the best approach for your joints. Consider incorporating both aerobic and strength-building exercises for optimal results.
Overloading your weekends with intense workouts isn’t joint-friendly.
Heavy Lifting
It’s no surprise that lifting and carrying heavy objects – whether it’s a heavy handbag or holding a child during doctor visits – can take a toll on your body. This can put unnecessary stress on the joints, causing imbalances and increased pressure, leading to cartilage damage over time.
Inflammatory Diet
We can’t overlook the impact of inflammatory foods like red meat, white sugar, French fries, soda, and pastries. These dietary choices may exacerbate joint pain. In contrast, foods rich in omega-3 fatty acids (such as flaxseed oil, salmon, and tuna) have anti-inflammatory properties and can help soothe aching joints.
Green leafy vegetables are also highly recommended, along with cholesterol-lowering foods like almonds, pistachios, and walnuts. A study published in the journal Rheumatology found a link between high cholesterol and knee and hand osteoarthritis.
According to Dr. Mascarinas, if you’re experiencing joint pain, consider incorporating olive oil, berries, and fish into your diet. She also emphasizes that foods rich in beta-carotene, fiber, magnesium, and omega-3 can help reduce inflammation.
Supporting your joint health also involves limiting inflammatory foods like red meat, sugar, and dairy.
Support your joint health by limiting inflammatory foods like red meat, sugar, and dairy.
Non-Stop Texting
Texting may not seem like a significant activity for your hand joints, but continuously typing on your phone can lead to tendonitis and tendon sheath inflammation, resulting in pain and stiffness. This also applies to using an iPad, laptop, or any device with a keyboard.
To protect your joints, take breaks and consider using the voice-to-text feature on your phone to give your fingers a rest.
Lack of Sleep
The relationship between sleep and joint pain is complex. Joint pain can disrupt nighttime sleep. Statistics show that about 70% of people with osteoarthritis have sleep problems. Sleep deprivation can intensify the pain you experience during the day.
Research from the University of Michigan also highlights the benefits of regular exercise. Studies indicate that physical activity can help alleviate joint pain, and those who are more active during the day tend to sleep better at night.
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