One of the best ways to avoid joint replacement
If you have joint pain, here's one of the most effective things you can do to help.
If you are overweight, your joints may be paying a heavy price – literally.
Obesity is a major contributor to osteoarthritis. In fact, it is one of the most modifiable risk factors of the condition.
Joint pain commonly develops in the lower body, primarily the knees and ankles, in people who carry excess body weight. The extra weight causes more stress on joints, which can result in the development of osteoarthritis. Over time, this may lead to a need for joint replacement.
Losing weight can reduce the pain of osteoarthritis. Every pound of weight you lose takes about 4 pounds of pressure off your knees. Studies have even shown a reversal of arthritis in patients who have lost weight.
Here are some tips to help you lose weight so you can ease joint pain:
- Choose joint-friendly aerobic exercise. Aim for doing 30 minutes of aerobic exercise 3-5 times a week that is easy on your joints, such as walking on an elliptical machine, riding a stationary bike or swimming.
- Add in strength training. Lift weights or do resistance training 2-3 times a week to increase muscle mass and strengthen muscles surrounding joints.
- Fill your plate with produce. Vegetables and fruits should occupy half of your plate. Fill another quarter of your plate with whole grains and the last quarter with lean protein.
- Don't skimp on protein. Protein helps you maintain and build muscle mass, which can increase your metabolism and help you lose weight. Good sources of low-fat protein include eggs, lean meats, turkey breast, legumes and fish. Include protein in your snacks as well as your meals.
- Get plenty of calcium. Choose low-fat or non-fat milk, yogurt or cheese to help aid your weight loss and keep bones strong.