That’s a great question! Next to improving our nutrition, beginning an exercise program is one of the most effective ways to heal our bodies and achieve better health outcomes. 

The latest evidence-based recommendations from the National Physical Guidelines for Americans are to get at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training at least 2 days a week. 

Regular exercise not only enhances physical fitness but also improves mental well-being. It helps maintain a healthy weight, reduces the risk of chronic diseases such as heart disease and type 2 diabetes, strengthens muscles and bones, and boosts overall energy levels. Moreover, exercise can enhance mood, reduce stress, and promote better sleep. In essence, it’s a prescription for a healthier, happier life!

However, according to a 2020 study from the National Center for Health Statistics, over 75% of us aren’t even meeting the minimum recommendations. This information can all feel a bit overwhelming, especially for folks who aren’t close to the recommendations or have never participated in a workout routine before. 

But there’s no need to be overwhelmed! You don’t need to be an athlete, you don’t even need money or special equipment. For most of us, honestly, it’s pretty simple! In this post I’ll talk about five steps to start a simple exercise routine that will yield big results in the way you think and feel about exercise.

Wait, do I need to see a doctor before I start exercising?

The recommendation used to be to see a doctor before starting an exercise program, but that has changed. Doctors have realized that requiring people to make an appointment before starting to exercise was causing an unnecessary obstacle for most people. Even The American Academy of Sports Medicine has revised its guidelines to explicitly state that most people can exercise without visiting a doctor first.

• If you don’t currently exercise but don’t have cardiovascular, metabolic, or renal disease go ahead and get started in a light to moderate exercise. Work up to more vigorous activity over time.

• If you do currently have cardiovascular, metabolic or renal disease and are already exercising, great! Keep it up!

• If you don’t currently exercise and have cardiovascular, metabolic or renal disease, or are experiencing signs or symptoms of these diseases, go ahead and make an appointment with your physician before getting started.

• If you are unsteady on your feet or experience dizzy spells from medication, are recovering from an injury or another diagnosis such as Parkinson’s Disease, it’s best to get clearance and direction from your physician who may direct you to a qualified physical therapist before getting started.

5 simple steps for starting an exercise program

1. Start small 

2. Be consistent

3. Master your mindset 

4. Know your “WHY”

5. Take action!

Let’s take a look at how to put each of these steps into practice…

1. Start small

When you’re new to exercise, engaging in 150-300 minutes per week of moderate-intensity aerobic activity and two days of strength training may seem like a goal that’s just too big to tackle. That thought may be what’s keeping many of us from getting started. So let’s break it down.

What is moderate intensity aerobic activity?

Don’t let this phrase intimidate you. Moderate intensity aerobic activity just means to get your heart rate up! Some examples include walking at a brisk pace or dancing in the kitchen. Start with an activity that you have easy access to and that will bring you enjoyment. You may wish to search “beginner workouts” on Google or whatever streaming service you use. Expert physical trainers put out tons of free content all the time! 

Other forms of moderate intensity aerobic activity include:

• • Bike riding
• • Swimming
• • Jumping rope
• • Hiking
• • Stair climbing
• • Gardening
• • Playing sports

What is strength training?

Strength training is a form of physical exercise that involves lifting weights or using resistance to build and strengthen muscles. Strength training can sound intimidating for many of us, but it’s not just for bodybuilders! And we don’t even need weights to get started. We can use body weight and resistance moves like pushups, squats, lunges or holding a plank position. There is no set time for strength training, just repeat the movement until it feels like it’s difficult to do another. You can work up to 2-3 sets of 8-10 repetitions as a general rule. Again, there is a ton of free content available online or on your streaming services. 

Why start small?

Behavior change science tells us that starting with small attainable goals leads to the greatest success. Think about it. Failing at something we set out to do just doesn’t feel good. But achieving a goal feels great. That great feeling provides the motivation we need to fuel our drive. 

How small can I start?

150 minutes of exercise is just a little over 20 minutes a day. 300 minutes a week is about 40 minutes a day. If that seems too much to start with, start with the smallest increment you think you can realistically achieve. Even if it’s just 5 minutes of walking around the block at a brisk pace, or 1-2 pushups (on your knees or against a wall if you’re a beginner) is a good place to start. 

You don’t have to do all the minutes at one time. A brisk 10 minute walk in the morning, and another in the afternoon will get you similar benefits as walking for 20 minutes in one session. 

Each week you can add a little more until you get where you want to be. Research tells us that even a single bout of exercise lowers our blood pressure, improves insulin sensitivity, reduces anxiety and improves cognition and sleep on that same day. That should be some strong motivation to get moving!

Pro Tip: Whatever time you decide on to exercise, go ahead and put it on your calendar as an appointment with yourself. Setting an alarm or calendar reminder will encourage you to keep your commitment to yourself. 

2. Be consistent

Research tells us that when starting new habits, consistency is key. Scheduling workouts at the same time each day gets your brain and body to start to expect the workout and you’ll soon find you’re resisting it less.  

Plus, we get the best benefits of exercise when we spread out movement throughout the week. Spreading our activity out also reduces the risk of injury and muscle fatigue. 

Here are some tips to help you get and stay consistent.

Know your obstacles. 

Identify ahead of time what might get in the way of your success. Go ahead and make a list of all the things that might come up to derail your plan. 

• My alarm doesn’t go off
• I oversleep
• It’s raining 
• I get a cold 
• One of the kids gets sick 
• I don’t feel like it
• Something unexpected comes up at my scheduled workout time 

One by one, decide how you will handle each of these obstacles if they arise. For example,

• If I oversleep, I will reschedule my workout during my lunch break or after work
• If I get a cold, if it’s just a head cold I’ll walk at a low intensity. If I’m really sick, I’ll listen to my body and rest, getting back to my workout as soon as I’m recovered.
• If it’s raining and I don’t want to walk, I’ll do a video instead.
• If I don’t feel like it, I’ll remind myself of the benefits of exercise and do it anyway. 

Plan for failure. 

Know that you probably will miss a day, or even a few days. We have a tendency to overgeneralize and think to ourselves, “Oh well, I blew it. I can never stick to a routine.” This thinking leads to feeling defeated, which leads to us quitting our plan. 

Instead, replace that thought with, “Well, I missed a day today, but I will get back to it tomorrow.” Success doesn’t need to mean that we carry out our plan 100% of the time. Success can mean, “I worked out more this week than I did before I started this journey.” 

Engineer your environment. 

If you plan to walk in the morning after you drink a cup of coffee, put your walking shoes right by the coffee maker to remind you to lace up and get going. Lay out your clothes the night before and put them where you brush your teeth so you get dressed in the gear that reminds you it’s time to work out. Charge your phone. I even know one woman who sleeps in her workout gear so she can roll out of bed and get to it before she talks herself out of it! 

Within a few days or weeks benefits such as increased cardiorespiratory fitness, increased muscular strength, decrease in depressive symptoms, sustained reduction in blood pressure can be measured. Consistent physical activity can also slow, delay or even reverse the progression of chronic diseases including hypertension and type 2 diabetes. 

3. Master Your Mindset

Knowing what to do is only the first step. Putting your knowledge into action is the challenge. Experts call this disconnect between knowledge and action the “knowing-doing” gap. You can begin to close this gap by uncovering the thought patterns that have kept you from being able to make consistent changes in the past. 

Capture your thoughts. 

Take a few minutes to write down what you think about yourself and exercise. What do you notice? Some common thoughts of people just getting started include

• I’m out of shape
• Exercise is hard
• I’m too old for this
• I have an injury that’s preventing me from being active
• Other people at the gym or on the video are in way better shape than I am
• I am embarrassed about the way I look compared to others

Behavior change science tells us that thoughts lead to action. The kinds of thoughts like the ones listed above tend to keep us stuck where we are. If we want to make some changes in our behaviors, we can start with making some changes in our thoughts. 

Do you see any of your current thinking patterns in the left hand column? If so, what thoughts from the right hand column can you replace them with? Replacing thoughts that hold us back from your goals with thoughts that drive you towards your goals can be the game changer you’ve been missing. 

4. Know Your “WHY”

What’s the reason you want to start exercising? Is it because someone is nagging you to do so? Is it because you want to hit a number on the scale? Or look a certain way in the mirror? These are extrinsic motivators, meaning they are reasons that come from outside of us. 

Extrinsic motivators provide us with some encouragement, but intrinsic motivators, motivators that come from within ourselves, are even more powerful. 

I bet you can find some even more powerful reasons, some intrinsic motivators, hiding within if you dig a little deeper. Start by asking yourself these questions.

• How will consistently exercising positively influence other areas of my life?
• What will I gain from improving my fitness?
• How will I feel when I am consistently exercising?
• Why is exercising regularly really important to me?
• What will exercising regularly allow me to do or experience that I am not currently able to do or experience? 

As you answer these questions, maybe by writing them down, be sure to consider all areas of your life from your family and friends, to the work you do and your future goals.

What patterns do you notice in your responses? These will serve as your “WHY”, the intrinsic motivation that will drive you to keep going when things get hard.

5. Take Action

Goals are great, but setting goals alone won’t get us across the finish line. To do so we need to go beyond thinking in terms of goals to think in terms of action. For each goal, think of some actions that are:

• SPECIFIC  What will you do?
• MEASURABLE  When and for how long will you do it?
• ACHIEVABLE  Remember, we want wins, so only set goals that you know you can likely achieve!
• RELEVANT  Pick an action that will move you towards your goal.
• and TIME BOUND  Set an end date. Start short term, like daily or weekly.

Post your action steps somewhere visible as a reminder. Let your friends and family know what you’re doing. You may even find an accountability partner to make these changes with you or at least to offer you support and help hold you accountable for your actions. 

Embark on Your Fitness Journey Today!

Are you eager to start your journey toward a healthier, more active life? Fantastic! Taking the first steps into an exercise routine is one of the best decisions you can make for your well-being. 

Remember, The National Physical Guidelines for Americans recommend at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training on at least two days. This isn’t just about physical fitness; it’s a path to mental well-being, weight management, and reduced risks of chronic diseases like heart disease and type 2 diabetes.

Don’t be overwhelmed by the numbers; it’s simpler than you think! Follow these five steps to begin your exercise routine effectively:

1. Start Small: Begin with achievable goals. Even a short 5-minute walk or a couple of beginner-level pushups can kick-start your journey. Remember, consistency is key!

2. Be Consistent: Schedule workouts at the same time each day to build a routine. Expect challenges, but plan ahead to overcome them.

3. Master Your Mindset: Recognize and replace negative thoughts with positive ones. Cultivate intrinsic motivation to fuel your progress.

4. Know Your “WHY”: Dig deep to discover your personal, intrinsic reasons for exercising. Your “WHY” will be your driving force.

5. Take Action: Set specific, measurable, achievable, relevant, and time-bound (SMART) actions to reach your goals. Share your journey with others for support and accountability.

You don’t have to go it alone. A qualified personal trainer can help make sure you’re doing exercises properly as you are starting out. This expertise can be especially welcome to someone as they are just starting out with strength training, as well as to folks who want some further motivation and encouragement to take their training to the next level. Many trainers specialize in working with different populations such as older adults, teens or athletes.

To look for a qualified professional, look for a trainer who is certified with the American College of Sports Medicine (ACSM) or the American Council on Exercise (ACE). The National Academy of Sports Medicine (NASM), National Council on Strength and Fitness (NCSF) and the National Strength and Conditioning Association (NSCA) also offer reputable certifying programs of study for personal trainers. 

Now that you have a roadmap, take action and embark on this empowering journey to a healthier, happier you! Your future self will thank you for it.

SOURCES

Elgaddal N, Kramarow EA, Reuben C. Physical activity among adults aged 18 and over: United States, 2020. NCHS Data Brief, no 443. Hyattsville, MD: National Center for Health Statistics. 2022. DOI: https://dx.doi.org/10.15620/cdc:120213

van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D. How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Front Psychol. 2020 Mar 27;11:560. doi: 10.3389/fpsyg.2020.00560. PMID: 32292376; PMCID: PMC7135855.

The post I want to start exercising! How do I begin? appeared first on Women's Health Network.

Arthritis affects many joints throughout the body, including the shoulder. Arthr- stands for joint and -itis stands for inflammation. Over the past decades I have observed a progressive increase in the prevalence of shoulder arthritis. Primary arthritis in the shoulder has no specific cause. I suspect that environmental and nutritional changes over the past several decades have become a trigger for systemic inflammation in many people, resulting in an increase in joint arthritis. Secondary arthritis has a known cause or predisposing factor, such as major shoulder trauma, chronic dislocations, infection or chronic rotator cuff tear. 

However you developed arthritis in one or both of your shoulders, you’re here because you want to know your options for relief, including how to decide whether or not to have shoulder replacement surgery. So, let’s look at how to weight different courses of action. 

What’s causing your shoulder pain? 

Before deciding what to do to find relief, you need to understand the underlying mechanism that is causing you so much grief. In both primary or secondary arthritis, the smooth cartilage cap at the socket (glenoid) and the ball (humeral head) deteriorate. This leads to rough joint surfaces, which cause swelling and pain of the joints. Eventually, the bony surfaces with their many nerve endings are exposed and rub together. This causes grinding and the pain you know so well.

What can you do to relieve shoulder arthritis pain? 

Treating shoulder arthritis pain can range from diet and arthritis-friendly exercise changes to taking OTC pain relief medications to total shoulder replacement surgery. Some treatment options are like bandaids that only focus on reducing pain and discomfort, while others do a better job at fixing the underlying driving forces of the arthritis. 

Here are some non-surgical options you may wish to explore.

Lifestyle changes. Changing your diet to eat anti-inflammatory foods, getting more cardiovascular exercise and taking helpful bone and joint health supplements are all measures which can reduce inflammation and inflammation-related pain and — best of all — possibly stop the progression of arthritis. Here are some tips for how to adopt anti-inflammatory lifestyle habits.

Platelet rich plasma (PRP) injections. Early studies show that platelet rich plasma (PRP) injections not only reduce pain, but also stop joint deterioration in the early to moderate stages of arthritis. PRP is a way to harness your body’s innate ability to heal. [Read my blog on knee arthritis pain to learn more about the benefits of PRP treatments and how it’s done.] 

Anti-inflammatory medications. Ibuprofen, Naprosyn and other anti-inflammatory medications reduce inflammation — offering temporary pain relief — but do not change the natural course of the disease. Cortisone injections also help to quickly reduce inflammation but again do not change the natural course of the disease. Some patients feel wonderful after these treatments only to have the pain and discomfort eventually return. Hyaluronic acid injections (HA, a gel-like substance) also reduces pain in some patients.

When is shoulder replacement surgery a good option? 

Because the shoulder is not a weight bearing joint, patients can function quite well for a long time with non-surgical treatment. Once non-surgical management fails to relieve pain and function and lifestyle are affected, a total shoulder replacement (arthroplasty) may become the best option.

There are two kinds of shoulder replacement, however, and it’s important to work with your doctor to choose the right one! 

Anatomic shoulder arthroplasty (ASA). This traditional form of shoulder replacement surgery was initially introduced as a great option for comminuted shoulder fractures — bones broken into too many pieces so they cannot be reconstructed and rarely heal. Surgeons replaced the fragmented chards of bones with metal a ball and stem to give patients quicker and least painful recovery and function.

Over the ensuing years, the use of ASA expanded to shoulder arthritis, specific to the glenohumeral joint. This is the larger of the two joints around the shoulder – the ball and socket joint. Both glenoid surface and the humeral ball are replaced with metal and polyethylene to give smooth painless motion. ASA can work beautifully in many patients to effectively relieve pain. 

However, there’s a significant problem. ASA does not improve movement for patients with a weak, damaged or torn rotator cuff which patients with degenerative arthritis of the shoulder more often than not have developed. These patients will not do well with an anatomical shoulder replacement. 

This problem is compounded when it’s an older person with shoulder arthritis. With age, the rotator cuff tendons becomes very thin and difficult to repair. Surgical rotator cuff reconstruction fails more often than not in older people. The tissues are friable and easily re-tear. Another negative factor is that recovery from rotator cuff is painful and lengthy.

Reverse Total Shoulder Replacement. If you meet the criteria above (older and/or have known rotator cuff weakness), don’t despair! About 15 years ago, a new procedure called the Reverse Total Shoulder Replacement was developed to give patients with weak or damaged rotator cuff pain relief with the ability to activate and move the arm. 

Just like standard anatomical shoulder replacement, both glenoid surface and the humeral ball are replaced in a reverse shoulder replacement; however, the center of rotation between the two components is moved medially (closer to the midline). Centralizing the fulcrum of rotation amplifies the power of the secondary shoulder muscle groups – the deltoid, pectoralis major and latissimus dorsi. With this newer procedure, the secondary muscles, which are usually intact, can now actively move the arm. The Reverse Total Shoulder has become the go-to operation for patients with arthritis and associated rotator cuff weakness/tear. This surgery restores motion while alleviating pain.

While this is a truly great advancement, you should know that complications from Reverse Total Shoulder are slightly higher than for Anatomical Total Shoulder surgery. As a rule of thumb, it is important to consult with a surgeon who performs at least 40 reverse shoulder  procedures per year as the learning curve is higher than for anatomical shoulder replacement surgery. Studies show that complications from RSA become similar to ASA when a surgeon has a lot of experience.

To know if surgery would eliminate your shoulder pain, a diagnostic lidocaine injection is quite useful. It anesthetizes the joints, thus should temporarily numb the pain. Total shoulder replacement implant survival rate approaches that of total hip surgery. Speaking from a surgeon’s perspective, it can be a great option with relatively quick recovery for shoulder pain from arthritis.

So, see if a non-surgical treatment — especially lifestyle-based changes! — work for you. If not, the great news is that you have options.

What’s causing your joint pain? Find out if you should be worried about your symptoms.

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Knee pain from arthritis is so common now it can almost seem inevitable.  There are many reasons for that — but at some point, you’re past preventing the damage.  The question becomes: what are my options for treating knee pain caused by arthritis?

(If you are in the early stages of arthritis of your knees, I encourage you to hop over to my other blog “Arthritis is your warning sign to not stop moving” for lifestyle changes that can help ease the inflammation at the root of arthritis pain.  You’ve got a lot of good options!)

The changes I recommend early-stage sufferers can help mitigate pain in advanced cases too.  Exercise and an alkaline diet can lower inflammation as well as conventional medication — often even better! 

But  if you have moderate to severe knee arthritis, or have had arthritis for an extended time, relieving pain and restoring mobility takes extra effort. As arthritis in the knee progresses, cartilage and menisci that usually provide padding to the knee joint begin to soften, thin and eventually disappear, leaving bone exposed to bone. This destructive spiral limits function — and increases pain. 

At this point, your only options are knee replacement or injections for the pain.  Since knee replacement doesn’t last forever, and comes with a risk of complications, your doctor will often recommend an injection for the pain. 

Now you’re faced with another set of choices.  Options for injections include cortisone, hyaluronic acid (HA) or platelet-rich plasma (PRP). It’s important to understand what to expect from each type of injection — including the treatment’s ability to address the underlying problem. 

Cortisone for arthritic knee pain — “magic” that doesn’t last 

Cortisone is a potent anti-inflammatory medication. Acutely swollen and painful knees usually respond within a few days to a cortisone injection. For many, the relief is so sudden and total that it feels magical. However, the power of the injection subsides after 4-6 weeks and unfortunately, the pain usually comes right back. Cortisone needs to be used judiciously —  no more than three or four injections per year — because repeated use may actually lead to further cartilage deterioration, worsening the arthritis — and the pain.

If a total knee replacement is indicated, cortisone must be avoided for at least six months prior to surgery as studies show a slight increase in post-op infection after injections. Long story short: cortisone injections are effective for relieving symptoms of acute knee pain, but I’m sorry to say that cortisone cannot alleviate long term pain — and may cause even more problems.

Hyaluronic acid (HA) — a lubricating molecule for longer lasting relief

For some patients with knee pain, hyaluronic acid (HA) injections are often a better option than cortisone. HA is often referred to as a “gel” or “lubricant” for the knee. This molecule is naturally produced by the cartilage cells and gives cushioning and structure to the padding in the knee. In vitro, this molecule reduces inflammation. 

Common names of HA-based medications are Synvisc, Gelsyn, Durolane, Euflexxa and Hyalgan. Because the HA molecule is found naturally in the body, injections are generally safe and have few negative effects. Pain relief may take up to three weeks and last for six months. HA may be given as a one time dose or divided into a series of 3-5 doses. 

Hyaluronic acid injections offer longer-lasting pain relief. However, there’s evidence that some do not respond at all to HA, so you’ll need have limited expectations until you know how your body responds. Like cortisone, these injections are for pain relief: they do not reverse arthritis.

Platelet-rich plasma injections — activating the body’s natural healing abilities 

The cutting-edge option is platelet-rich plasma (PRP) treatments.  PRP injections are unique because they use a concentrate of platelets and growth factors obtained from your own blood. (You give a sample which is put into a centrifuge to concentrate the active agents.) These growth factor proteins stimulate cell growth and tissue repair, activating your body’s own natural healing abilities. 

The recommended dosing is three weekly injections . Relief from PRP injections is gradual and increases over several months. These injections not only relieve pain but appear to slow the progression of arthritis. There are few negative side effects because the concentrate is obtained from your own blood. 

To maintain joint protection, the series of injections should be repeated every year. This is a good option for patients who wish to delay or avoid knee replacement. A downside is that many insurance plans do not cover PRP injections for joints, though hopefully this will soon change. 

PRP + HA — the winning combination?

The current research indicates that a combination of platelet-rich plasma (PRP) treatment combined with hyaluronic acid (HA) injections may be the best option for long term pain relief and joint protection. 

New studies show significantly greater and longer-lasting pain relief when using this combination approach. Notably, the largest amount of connective tissue growth occurs when PRP is combined with HA. I have seen firsthand just how powerful this combination is for joint preservation and pain relief in my patients with arthritis. It can really work wonders for knee arthritis recovery! 

If you are someone who struggles with knee pain, talk to your doctor about these treatments — and do your best to shift your lifestyle. Taking steps through diet and exercise to reduce inflammation can still go a long way in providing relief even when knee aches and pain has gone on for years. Your knees may not be getting younger, but diet and exercise can flatten the curve of decline.  When treatment is needed, consider the pros and cons and what will best serve your knees now and in the future. 

What’s causing your joint pain? Find out if you should be worried about your symptoms.

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Over the past few months, so many women have come into my clinic complaining of joint pain and swelling. These are new patients who had never experienced joint problems prior to the pandemic, but now find themselves waking up with stiff and aching joints, ankle and hand swelling, and overwhelming fatigue. They don’t understand why their joint health has suddenly taken a turn for the worse.

Although these patients were not infected with Covid-19, their discomfort is undeniably connected to the virus and the stay-at-home ordinances that followed its arrival. When I ask my patients about their lifestyle choices during the pandemic, I often discover that a few specific habits have become part of their daily routines in isolation — increasing their risk of developing inflammatory joint pain.

If you’ve been experiencing new or unexplained aches and pains, ask yourself if the following “pandemic patterns” have recently emerged in your own life:

Change 1: Wine o’clock 

Instead of drinking one glass of wine at the end of a long day, many of my patients with new or worsening joint pain have been drinking one to three glasses every night. It’s understandable — these are anxious and uncertain times, and sometimes a good glass of wine calms the mind and helps with falling asleep. Alcohol, especially a glass of low-sulfite red wine, may be a good source of a powerful antioxidant polyphenol called resveratrol. But consuming too much alcohol on a regular basis triggers inflammation and impairs the body’s ability to repair itself, generate new cell growth, and regulate that inflammation — which directly contribute to joint pain and general inflammation throughout the entire body.

Change 2: Sneaky sugar

Toilet paper hasn’t been the only item in high demand during the pandemic — baker’s yeast and flour are also flying off the shelves at unprecedented rates. Why? Everyone is baking! Although breads, pasta, and white rice are wonderful comfort foods, they also contain compound sugars that cause an extended release of glucose, resulting in stubborn weight gain around the waist. Unfortunately, these adipocytes (fat cells) produce inflammatory cytokines, which can contribute to joint pain and damage. Recent research suggests that these inflammatory cytokines (TNF-alpha and interleukins) are also part of the “cytokine storms” that have been linked to an increased risk of Covid-19 complications.

Change 3: “Stay at home” vs. “sit at home” 

Between the bread, wine, stress, and social isolation of the pandemic, many of my patients report feeling lethargic, unmotivated and mildly depressed. When you’re in this state, almost everything feels like a chore — especially exercise. But staying sedentary means that you also miss out on all of the benefits of exercise — which includes burning fat, increasing circulation, and reducing inflammation. Exercise also strengthens the muscles that support your joints; if these muscles aren’t maintained through exercise, the strain and pressure on your joints causes pain and long-term damage. Even just 20 minutes of exercise is enough to make a difference!

3 new patterns to reduce joint pain

Now that we’ve identified the less-than-healthy habits that cause inflammation and joint pain (seronegative joint inflammation), it’s time to reverse the inflammatory chain reaction. With just three simple changes, my patients are feeling healthier and happier at home. Here’s how to get started:

Healthy habit #1: Balance blood sugar

Let’s be honest: sugar provides very few benefits to your physical health. Unfortunately, sugar is used in the vast majority of processed foods — even foods that don’t taste sweet, like ketchup and macaroni & cheese. Here are my tips to avoid the sugar trap:

• Always read the ingredients labels, and keep an eye out for sugar and the many aliases it hides behind: agave, maltodextrin, dextrose, and more.

• Focus on filling your plate with healthy, whole foods. Include vegetables with every meal, with the largest portion of vegetables at dinner time.

• Start with small changes, like replacing your glass of wine with a soothing mug of herbal tea in the evening.

• Breakfast can be challenging, as typical breakfast foods like cereals, pancakes, donuts, and toast are all packed with sugar. Try a high-protein replacement to balance blood sugar and prevent cravings: eggs, black beans, protein shakes, and quinoa with avocado are all delicious and nutritious alternatives.

• Bread, wine, and dessert have become a normal part of our dinner routines — which can leave you feeling foggy, bloated, and craving sugar the next morning. Try to eliminate at least one of the top three offenders from your dinner routine (bonus points for eliminating all three at once!) You may be surprised to find that filling up on a healthy protein — fish, lamb, organic chicken, tofu, etc. — and vegetables will reduce your dependence on sweets and the inevitable blood sugar crash that results.

Healthy habit #2: Get moving 

A brisk walk right after dinner improves digestion and glucose metabolism, and keeps you away from the dessert table. However, the easiest way to control and reduce inflammation is through sustained aerobic exercise for 20-30 minutes per day, 3-5 days per week. Aim to get your heart rate up to the point where it would be challenging to carry a conversation. Cardiac patients should receive their doctor’s authorization prior to this kind of exercise.

Healthy habit #3: Support your body through temporary detox discomfort 

I always want my patients to know that switching to an anti-inflammatory lifestyle and diet can lead to sudden weight loss. As fat cells dissolve, stored proinflammatory cytokines are released into the bloodstream. This means that in the first few weeks of eating this way, depending on the amount of weight loss, patients may feel worse instead of better — and continue to experience joint pain until the inflammation lowers. This is why you really want to work with your healthcare practitioner during this time of change for encouragement, diet review and recipe suggestions. You may also consider taking an antioxidant supplement to help the body better cope with oxidative stress. But the benefits of an anti-inflammatory lifestyle and diet outweigh the initial discomfort of detox. In fact, studies show that people who follow an anti-inflammatory diet live longer, more active lives with reduced risk of developing cancer, diabetes and heart disease.

While we’re all well aware of the risks of Covid-19 infection, it’s also important to recognize the pandemic’s impact on our lifestyles and daily habits. If you are currently experiencing joint pain, consider it a warning sign that it’s time to dig deep and shift your habits now to ensure your joints will be able to support your healthy, active life — during the pandemic and beyond.

What’s causing your joint pain? Find out if you should be worried about your symptoms.

Last updated on 10/19/2020

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When I diagnose patients under the age of 50 with arthritis, it’s usually an unwelcome surprise, often because arthritis is only supposed to happen to “old people.” After explaining that pain in their knees, shoulders or hips is related to arthritis, the response I often hear in my office is, “But I’m too young for this!”

The reality is that in the United States, nearly two-thirds of arthritis diagnoses are in people under 65 — and almost 1 in 3 people ages 18 to 64 have some form of arthritis.

If you suspect or have been officially diagnosed with arthritis, it’s important to first identify and understand what kind of arthritis you have, as it makes a difference in what you can do to find relief from pain and related symptoms that may be limiting your mobility and flexibility.

The good news: There’s a lot you can do.

Not all arthritis is the same

Arthritis simply means “inflammation in the joints,” but beyond that simple fact lies a fair bit of complexity. Most of us, hearing “arthritis,” will immediately assume we mean osteoarthritis.

There’s good reason for that assumption. Osteoarthritis — which is caused by wear-and-tear of the cartilage that cushions bones from pressing against one another — is very common. When cartilage deteriorates to the point that the bones are rubbing against each other as we move, pain and inflammation are the result. It can begin with an injury during sports or exercise, with knees being particularly susceptible; almost 45% of us will have arthritis in the knees at some point in our lives.

Even if you’ve never injured yourself in sports, simply living your life involves some wear and tear on joints.

But osteoarthritis is far from the only type of arthritis out there, and there’s a big difference in the causes of different types of arthritis: some forms of inflammatory arthritis (such as rheumatoid and psoriatic arthritis, Sjogren’s disease, seronegative inflammatory joint pain and lupus) are related to autoimmune attacks on the tissue within the joints, while others, such as gout, relate to how your body processes certain foods.

And just as the causes are different, so are the joints most affected: Where osteoarthritis tends to hit knees, ankles, and (depending on your lifestyle) spine, hips and shoulders, rheumatoid arthritis often manifests with painful swelling in the joints of the hands and wrists, as well as the knees. Gout almost always starts in the toes, particularly the big toe.

Men under 65 are much more likely to have osteoarthritis than women, whereas women are twice as likely to develop inflammatory joint pain and swelling.

Your plan for managing arthritis

So, let’s say you’re in your early 40s and your knees have been bothering you — maybe for a while, and now it’s getting to where you hate to even get out of bed because you know it’s going to hurt. You may be thinking, “Gosh, I probably should’ve eased up in the running when I was younger,” attributing your pain to sports-related osteoarthritis.

However, I would urge you to make an appointment with your healthcare provider to explore this nagging knee pain. You might be right: It could just be residual damage from years of activity, but it could also be the initial onset of one of several autoimmune disorders that affect women more than men, such as rheumatoid arthritis. If your joints are under autoimmune attack, you need to investigate and get testing to uncover the source of the problem — and the earlier, the better, as there are steps you can take to slow the deterioration of your joints.

Even if it turns out that you do have osteoarthritis, there’s plenty you can do to ensure a long and active life despite the diagnosis. When you’re in your 40s, the damage that has been done over time is starting to show — but it need not be lasting or progressive. Here are some strategies to limit your pain and reduce the risk of it worsening:

Keep (or get) moving

I know it’s counterintuitive, but if you’re an active person, the last thing you should do when dealing with osteoarthritis is sit down and try to wait out the pain. It’s been shown in countless studies that the people who maintain the greatest mobility and flexibility are the ones who don’t “take it easy” when they have joint pain. That’s because the muscles adjacent to the joint help protect them during motion and absorb the shock during weight bearing — so if the muscles aren’t kept strong, the strain through the joint increases exponentially and causes pain and destruction. When it comes to arthritis, “use it or lose it” should be move it or lose it.

That doesn’t mean you should sign up for the next 5K you see advertised. Your joints lack cushioning, so pounding them against pavement (or even grass and dirt) isn’t going to make things better. It means, instead, that you should develop an activity regimen that spares your joints the impact while allowing you to keep those muscles moving. Low-impact exercise like cycling, swimming, walking, yoga, tai chi and similar practices can help you maintain your flexibility and strength without putting too much extra stress on your joints.

And stretching well is crucial, as you’re less likely to injure yourself and make matters worse if you’re well warmed up before exercise. In fact, a daily routine of stretching is usually beneficial. Pilates, for example, has been found in one meta-analysis to be helpful in a wide range of painful musculoskeletal conditions, and knee arthritis is one of them.

If you’re generally sedentary or among the “occasionally active,” let this be incentive to get more active — albeit gently. Consider starting with strength training (under supervision, and in consultation with your healthcare provider). In many people, joint pain can be partly or fully alleviated by strengthening muscle groups near the affected joints. Knee pain, in particular, responds pretty well to strength training of the thigh (quadriceps) muscles.

Use your diet to reduce inflammation

Whether it’s osteoarthritis or inflammatory arthritis (or joint pain), the problem in your joints is inflammation — that is, your immune system is acting up, either in response to damage in the tissue (osteoarthritis) or out of an unfortunate overreaction to your own cells (inflammatory arthritis). Anything you can do to limit the inflammatory response by the immune system will generally help with arthritis pain, and for some of us, that means taking stock of the foods we eat.

As a priority, get rid of excess sugar in your diet. Foods that contain processed sugars and carbs release pro-inflammatory substances in the body. Cookies, bread, pasta, sodas, candy, and some foods you might not think of, like common brands of salad dressing and spaghetti sauce, all contain added sugar. Swap these foods for healthier choices and read labels carefully. Sugars in wine, beer and wheat flour/grain-based foods also contribute to inflammation, so consider cutting down or eliminating these for the sake of your achy joints. Excess sugar and alcohol consumption also contributes to weight gain, hormonal disruptions and breast cancer risk — so you really do yourself a favor when you ditch these foods.

Hidden food sensitivities can trigger inflammation. If you are sensitive to a specific food category — dairy is a big one for some people, gluten for others — you may find that avoiding those foods brings a measure of relief from inflammation. One patient realized that she woke in the night with terrible pain in her hips every time she ate dairy — but when she switched to a dairy substitute (almond milk) for a few days, the pain went away.

Eat foods that offer anti-inflammatory benefits. Nuts, like my patient’s almond milk, contain anti-inflammatory omega-3 fatty acids. Other anti-inflammatory compounds found in plant foods include flavonoids (bell peppers, citrus fruits), antioxidant curcuminoids (turmeric), and taurine (fish and shellfish, seaweed, eggs). Making a point of incorporating these foods into your diet could help reduce painful joint inflammation and promote better health in general.

Stay hydrated. One of the issues in both osteoarthritis and rheumatoid arthritis is lack of lubrication within the joint. When an individual is chronically dehydrated — and a surprising number of us are — the synovial fluid within the joints becomes “sticky” and doesn’t allow for smooth motion of the joint. Water, of course, is one of the best solutions for this problem, but another good option is tea — black, green, or white tea leaves all produce a polyphenol known as epigallocatechin 3-gallate (EGCG) that has 100 times the antioxidant action of vitamins C and E, and has been found to have anti-inflammatory effects in rheumatoid arthritis.

Really, what dealing with your arthritis pain is all about is taking good care of yourself as you age. Exercising, following an anti-inflammatory diet and paying attention to smaller details, like hydration, are all good steps to keep you moving and feeling good for years to come.

What’s causing your joint pain? Find out if you should be worried about your symptoms.

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As an orthopedic surgeon, the most common condition I see is knee pain — young or old, it doesn’t matter. Young people may have torn ligaments or cartilage, while people over forty more often show signs of degenerative changes in the knee joint. And while treatment in younger people is straightforward—typically observation, physical therapy, or arthroscopy—choosing the right treatment for older patients requires a little more thinking.

What causes knee pain?

The knee joint consists of three bones: the femur (thigh bone), the tibia (lower leg bone), and the patella (knee cap). The end of each bone is capped with cartilage, a smooth, resilient yet springy coating. Between the femur and tibia sit two semicircular rubbery pads called the menisci (singular: meniscus).

During sports, young athletes may twist or bend their knees in positions that the knees can’t support under the high stress of running or turning. The result can be a tear in either a meniscus or a ligament within the knee called the anterior cruciate ligament, or ACL. Both these injuries are best treated with arthroscopic surgery, a procedure in which a camera and surgical tools are inserted into the small spaces of the knee joint to evaluate and repair damage.

Older people, including aging athletes, develop knee pain without major trauma. They may have damage to the knee already, but it’s not enough to cause pain — it’s often just a softening of the cartilage and wearing of the menisci. Typically this begins slowly and remains unnoticed until a minor trauma, such as a slight twist of the knee while getting up from a chair, or repetitive bending while working in the garden, triggers inflammation in the joint. The menisci and cartilage become frayed, like the hem of jeans dragging on pavement. Eventually, the tattered pieces disintegrate and expose bare bone. Once bone is exposed, the joint deteriorates rapidly, causing arthritis (which simply means “inflamed joint”) and pain.

Patients age 40 and up often come to my office with a swollen knee that hurts when they bend it or walk. Since most of them had little or no pain prior to the incident, they expect results that will give them the knees they had when they were 20. But that’s not realistic, since the padding inside of the knee is tattered and friable as a result of age — it was deteriorating before the injury. The protective cartilage has now disintegrated and is susceptible to further damage.

Why knee arthroscopy may not be the right choice for your knee pain

For many older people with knee pain, arthroscopy isn’t the best option. Here’s why:

Most older people develop tears that are degenerative or complex — meaning they aren’t going to be easy to put back together. If the initial assessment of the knee by MRI reveals cartilage damage or thinning, an arthroscopy to address a complex tear will not solve the problem; instead, it will more likely make matters worse. Arthroscopy is really best reserved for younger patients with mild degenerative changes who did not respond to other, more conservative therapy.

Why is arthroscopy OK for younger patients but not for older ones? Mostly, it has to do with changes to the tissue as we age. In adults over 40, the cartilage surfaces are very sensitive and brittle; contact with surgical instruments often causes fragments to flake off. When the frayed meniscus is removed, it leaves less padding between the bones — which not only reduces the lining but also often triggers inflammation after the surgery. The inflammation causes further deterioration and increased pain. That’s not what you want!

Arthroscopy is often described as a “minor” procedure. It is not. Many studies have shown that patients with cartilage deterioration who undergo arthroscopy for a meniscus tear will develop arthritis faster than patients treated with cortisone injection and physical therapy.

Despite all this evidence that it’s not the best or most helpful treatment, knee arthroscopy remains popular. I see at least 2 or 3 patients a week with swollen and painful knees 6-12 months after arthroscopy; their post-surgery x-rays show marked advancement in arthritis. These people will require a total knee replacement sooner than they would have, had they not had an arthroscopy.

For this reason, in 2017, an international group of specialists recommended conservative management rather than arthroscopic knee surgery for nearly all patients with degenerative joint disease. Conservative management includes cortisone injections to reduce inflammation in the joint, low-impact exercise (specifically a stationary bicycle, since this reduces stress on the knee), changes in how you perform certain activities that put strain on the joint, and above all, patience — conservative management doesn’t work overnight, and you need to give it some time to work before contemplating surgery.

Knee arthroscopy versus total knee replacement (arthroplasty)

For most over-40 patients with degenerative joint changes who don’t respond to conservative management, the best option is a knee replacement rather than arthroscopy. It’s important to know the difference between arthroscopy and arthroplasty — that is, knee replacement surgery.

The term knee replacement may sound frightening, but it’s misleading — your knee joint isn’t removed and replaced. What actually happens is that the ends of the femur and tibia and the underside of the patella (kneecap) are resurfaced with a layer of metal alloy (cobalt chrome) covered with polyethylene, which replaces the damaged and often disintegrated cartilage and menisci. The ligament structures and most of the bones remain intact. This success rate of knee replacement surgery is over 97%; while recovery from surgery may be as long as three months, the “new” knee generally lasts a lifetime.

So the general advice when your aging knees are aching is conservative management. Work with your doctor and physical therapist and see if that provides relief. There are so many natural and non-surgical steps that you can take to find relief! Only if conservative management fails to give you relief, explore surgical options and make the decision that’s best for you.

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Stilettos and other “stylish” shoes keep me and many other orthopedic surgeons in business. The old joke that 90% of foot problems affect women is actually pretty near the truth, and yes, most of these issues are caused by wearing the wrong shoes.

But what are the wrong shoes? What makes them wrong? And are there other factors that help us find the right balance between being chic and crippled? Let’s answer these questions from my perspective as a woman and a doctor who treats a lot of women for foot pain and other problems.

Why foot problems are a women’s health issue

Wearing trendy shoes is a classic example of ignore-it-now, pay-for-it-later. Western society puts a premium on high heels and pointy toes. But when you wear that kind of shoe for years, you can suffer serious foot deformities.

Consider the mechanics. Pointy-tipped shoes pinch toes and the bones of the entire forefoot into an unnatural position. At the same time, high heels thrust your whole body weight into a small area, multiplying the force on those poor toes many times.It’s frightening how much this resembles the foot-binding of ancient Chinese culture, which left women unable to walk.

Age adds to the problems for women. Over time, your arches flatten and your feet get wider. Shoes you wore as a teenager would feel like a medieval torture device after menopause.

Foot pain and malfunction lead to other health problems, from avoiding exercise to back pain to weight gain — and more. And too many women end up seeking surgery to relieve their foot pain. So the right shoes are a serious health issue. But before we talk about that, let’s delve a little more deeply into the most common foot problem for women. I bet you can guess where I’m going next.

The top foot problem for women

Bunions are the most common foot deformity and yes, they’re usually caused by wearing improper shoes. (People who don’t wear shoes rarely get bunions, but that isn’t an option for most of us!)

A bunion is the enlargement of the joint at the base of the big toe; we also see smaller “bunionettes” at the base of the little toe. Over time, bunions can result in a much wider foot and cause painful arthritis at the bunion site.

Bunions and bunionettes develop when abnormal stresses on the joint aggravated by the wrong shoes lead to inflammation. As the joint swells, the soft tissues around the joint are stretched, which pushes the big toe into an angular (or valgus) deformity. The big toe starts to point towards the little toe and sometimes even overlaps the second toe.

Bunion development is driven by the shoes you wear as well as other risk factors. People with naturally wide forefeet, over-pronation (when the mid foot has a tendency to roll inwards with every step), high arches or a short first ray have a predisposition for bunions.

The first ray is an anatomical term for the structural unit of the first metatarsal and cuneiform bones, which function together to accept weight and propel you forward during walking or running. The anatomy of the foot is remarkably complex — and interesting!

Your feet may be just fine with these common characteristics until you try out high heels, narrow or pointy-toed shoes — all which can lead to bunions, pain and extremely limited shoe options. In particular, a woman with a wide foot and a short first ray who wears spiked heels or pointed toe shoes will notice the deformity earlier than a woman with a narrow foot who wears high heels only occasionally.

So the best and simplest way to avoid bunions — as well as Morton’s neuromas (pinched nerves of the foot), painful calluses, claw toes and other foot problems — is to make sure your shoes are fitting properly.

How to choose the best shoes for your feet

I often see women make a simple mistake when buying shoes. When they try on a shoe that feels tight, they try on a pair that’s one size bigger. Instead, you should try a pair that’s one size wider. I always prefer to try on shoes — a lot of different shoes — and walk around the store in them. I often find myself liking a pair that’s pretty comfortable but a little snug in the width, and that’s the widest model they have. I never buy those shoes. Instead, I ask to have the shoe that fits best shipped to my home, just one size wider.

Online shopping makes this much easier because they usually have all the widths in stock, and both shipping and returns are free. Order multiple sizes and widths for each style you like. A shoe should feel comfortable right away. Don’t assume it will stretch over time.

For the health of your feet, I also suggest you look for:

• Well-padded shoes to absorb shock
• Flexible soles
• Flat or low heels (less than an inch)
• Wide, roomy and rounded or square toe boxes
• No points of irritation
• Slight arch support, especially if you tend to overpronate or have a high arch. Cushioned flip flops are okay for people with normal or low arches. And newer sports sandals are well made with improved support.

Of course, high heels have long been synonymous with fashion. Some women attending the 2018 Cannes Film Festival were even barred from the red carpet for wearing flat shoes.

I’ll celebrate when we move past the idea that in order to be truly chic, a woman should be hobbled in physical pain from her footwear.

As I tell my patients, you’ll have better results with shoes that support your feet than from surgery to re-shape your bones. So find the right shoe before any deformities develop. And let’s all lobby Jimmy Choo for more cute sneakers.

Get more advice from Dr. Boutin with her blog Arthritis is your warning not to stop moving.

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Every day in my orthopedic practice I coach patients about the power they hold against the formidable force of arthritis. Too often, I see patients with enlarged and painful knees who can no longer get up from a chair without help. Their knee joints no longer bend far enough to tuck their legs and feet under the chair. Once stiffness takes hold, it’s hard to reverse.

I remind these patients that while they may not be able to undo the damage, they usually can control the effect on the joint and their life.

We often respond to pain by avoiding any movement or activity that causes discomfort.But in the case of arthritis, we need to overcome this instinct. Here’s where to start.

What is causing your arthritis pain?

In order to overcome your pain, it’s essential to remember exactly what caused it in the first place. Arthritis is the deterioration of the cartilage in the joints. Cartilage is the soft end cap at the end of a bone. This resistant fibrous covering allows for smooth joint motion. Inflammation or trauma initiates the erosion of this protective layer, leaving the bone uncovered.

Bone is sharp and unforgiving when it rubs on another bone, bone-on-bone. So loss of cartilage leads to swelling, pain and stiffness of the joints.

Why you should keep moving

I encourage my patients diagnosed with arthritis of the knee to keep moving their joints despite the pain.

The results are clear when they do. Patients who stay active despite arthritic joints often delay or eliminate the need for joint replacement surgery. That’s because muscles around the joints weaken with disuse. These muscles are key to protecting the joint. Stronger muscles cushion and lessen the strain across the joints.

The key is to find ways to modify workouts and maintain joint motion. True, there will be some pain. By switching from walking exercises to the recumbent bicycle or swimming will decrease the strain across the weight bearing joint while working the muscles and keeping joints flexible.

Avoiding pain and exercise will NOT stop the progression of arthritis. Better to have a painful knee that moves than a painful knee that no longer moves.

Maintaining joint mobility also improves the outcome of total knee replacement when and if that becomes inevitable. There is a direct correlation between pre-surgery to post-surgery range of motion. If your knee only bends to 80 degrees before surgery,you will struggle to reach 90 degrees after surgery. In order to get up easily from a chair, you need 120 degrees. So staying active isn’t just important, it’s essential.

What doesn’t have to happen

I wish I had known about the importance of continued movement 30 years ago in the early days of my practice. When one of my patients developed arthritis of the hands,the therapist made her a splint to keep the finger immobilized when she felt pain.

I watched the incremental progression of the disease and its effect on her life.The enlarged knuckles of her hands were no longer painful but they were stiff. She could no longer hold a paintbrush. The golf club twisted out of her weak grip. Today she must even rely on others for help with simple daily chores such as pouring a glass of water.

If she had exercised and bent the fingers despite the pain during the destruction phase, the joints would still be enlarged — but she could have maintained her independence and continued the activities that gave her most pleasure.

The lesson is to move and keep joint mobility despite some pain!

What’s causing your joint pain? Find out if you should be worried about your symptoms.

The post Arthritis is your warning not to stop moving appeared first on Women's Health Network.

When your joints hurt, you may focus first on getting immediate pain relief. You might take an over-the-counter pain reliever but any benefits will just be temporary. Now what?

Conventional medicine usually offers two choices: prescription drugs that come with their own set of problems, and potentially surgery down the line. Instead, simply understanding what’s causing your symptoms allows you the opportunity to address — and resolve — joint issues at their source.

Joint aches and pains — what your symptoms are telling you

Are any of these making your joint pain worse?

For feet, ankles, knees, hips:

• Flip flops
• Ill-fitting shoes and boots
• Tennis, basketball, running

For hands, thumbs, wrists, elbows:

• Smart phones and hand-held devices
• Desktop computer set-up
• Heavy handbags, laptop cases

For neck, back, shoulders:

• Driving
• Watching TV lying on your side
• Poor workstation posture
• Sleeping on your stomach or side
• Lifting with your back

Joint pain is a clear signal from the body that something is going wrong and it can affect each woman a little differently.

Joint pain can cause a variety of different symptoms:

• Soreness — localized pain, throbbing.
• Stiffness — slowed movements, reduced flexibility after resting, difficulty bending and straightening affected area.
• Tenderness — sensitivity to touch, sudden pain with movement.
• Achiness — continuous dull pain, pulsing sensation.
• Burning — warm or “hot” sensation at site, tingling, searing or stinging pain.
• Loss of mobility — reduced range of motion, limping, difficulty going up or down stairs.
• Weakness — reduced grip strength, fatigued feeling in affected area, difficulty getting up from seated position.
• Swelling — puffiness at the site; dull, spreading pain; “tight” sensation.
• Rough, “grating” sensation — audible cracking sounds, gritty sensation during movement, sensation of bone grinding against bone.
• Stabbing or pinching sensation — sharp, shooting pains; reflex-like tensing.
• Numbness — deadened or an anesthetized sensation at affected site.

Joint issues make it extremely hard to move around or to do simple everyday tasks. They can stop you from savoring life’s little joys like hobbies, arts and crafts, cooking, gardening, taking care of children, and travelling. Exercising can seem impossible even though it’s a key factor in fighting daily joint pain.

It helps to know what’s causing your joint symptoms

When trying to pinpoint what’s causing your joint pain, know that there may be other factors at play too. Proactively targeting the true source of your joint pain will help you feel better now, and help stave off worse problems in the future.

You might assume your joint pain stems from osteoarthritis, the most common form of arthritis, and millions of people suffer from it to varying degrees. With osteoarthritis, the layer of protective cartilage on the ends of the bones that make up the joint wears away over time, leading to inflammation and pain.

Genetics, and the way you use your body and joints, can both lead to osteoarthritis and age plays a role too. Paying attention to joint issues early on presents a chance to slow any degeneration of the joint.

Tracking down the source of your joint pain

Pain increases as the ligaments and tendons near the affected joint are strained or stretched. Your body uses the inflammatory process to help out, though it’s supposed to be just temporary.

Inflammation brings on swelling that presses on nerves and causes additional pain and a hot sensation in the joint. But if the source of the problem isn’t shut down, inflammation becomes chronic, worsening joint pain and leading to a cascade of other problems.

• Earlier injuries: If you’ve had a previous injury at the affected joint — perhaps one that never healed correctly — you may experience more inflammation-driven stiffness and pain years later. You may subconsciously change how you move so the joint hurts less. But that can shift your body out of alignment, unleashing a domino effect of other alignment issues.
• Sex hormone imbalances: Since reproductive hormones are associated with inflammation, midlife is prime time for joint pain. Estrogen, which has a naturally anti-inflammatory effect, begins to fluctuate, often plunging and spiking erratically. This is why many women first notice joint issues during perimenopause.
• Note: there’s an early warning system for joint pain related to hormonal imbalances: if you have irregular periods and terrible PMS as a younger woman, it makes you more likely to have joint issues later in life. Working to restore hormonal balance as soon as possible may help reduce this risk.
• Stress and cortisol: Inflammation-driven joint pain can also be a problem if you’re under stress for long periods. Your adrenal glands make more and more of the hormone cortisol to keep you on track because your body interprets your stress as a life-threatening emergency. Sustained high cortisol is tightly linked to chronic inflammation.
• Weight: Weight can work against you when it comes to joint pain and arthritis. Being overweight makes you four to five times more likely to have knee osteoarthritis and may increase the likelihood of cartilage and bone marrow defects. Just 10 extra pounds adds an extra 50-60 pounds of force on your knee — with each step. Excess body fat can also make aches and pains worse because it produces inflammation-promoting substances and may be linked to osteoarthritis in other joints, including the hands.

How to make your joints feel better

Most conventional doctors have no real, long-term solution for joint issues and basically tell you to live with your joint pain. Seriously deteriorated joints, or those with missing cartilage or damage to tendons or ligaments, are not reparable. But it’s very important to investigate the source of your joint pain as soon as possible because for most kinds of joint pain, there is help.

From the food you eat to your activity level to your emotional health, many separate elements can feed inflammation. For women enduring everyday joint pain, real relief is possible with a combination approach that targets the sources of inflammation. It’s a natural way to feel better, and its benefits extend to your bones and the rest of your body.

Here’s what we recommend:

1. Take aim at joint issues. There are safe and effective herbal ingredients that support joint health and help with the oxidative effects of the inflammation process. Look for some or all of these in a high quality joint health supplement:

Glucosamine Sulfate – Glucosamine is an essential precursor for the synthesis of connective tissues, including cartilage, tendons and ligaments. Without sufficient glucosamine, joints can deteriorate — leaving you in pain. Glucosamine also helps regulate inflammation, increasing joint comfort. When supplementing, look for glucosamine sulfate, a highly absorbable and effective source of glucosamine.

Chondroitin – this naturally occurring compound assists in synthesizing new joint cartilage and also helps in regulating the inflammatory response. Chondroitin sulfate is a major component of proteoglycan aggrecan, the essential component of cartilage tissue.

Quercetin — a plant-derived flavonol believed to have antioxidant properties, quercetin is found throughout the natural world. Quercetin protects connective tissue cells from free radical damage and helps to quiet inflammation, improving joint mobility and comfort.

Turmeric –  the turmeric plant (Curcuma longa) provides potent antioxidant and anti-inflammatory effects to protect connective tissue at the cellular level. Curcumin, the active compound in turmeric, is well-studied for its help with symptoms of osteoarthritis. 

MSM (methylsulfonymethane) — a safe, natural organosulfur compound used widely by people with arthritis. MSM assists in the synthesis and maintenance of connective tissues.

Bromelain — an enzyme found in pineapple juice and stems, bromelain is a traditional remedy for joint swelling and soreness.

Boswellia — well-studied and safe, this plant extract from the bark of the frankincense tree is considered to have anti-inflammatory and analgesic properties. Boswellia can help to reduce joint stiffness and improve the physical and functional ability of joints by increasing blood flow to connective tissue. It also has a history of use for knee issues.  

Methionine – an essential amino acid that must be obtained from diet or supplementation, methionine is an antioxidant free radical scavenger that helps reduce inflammation in joints.

2. Eat right for healthy joints. Following an alkaline diet is best for joints because we now know just how much food influences the inflammation process and subsequently joint discomfort. Foods that promote inflammation — processed and fried foods, meats, dairy products, grains and sugary foods — are acid-producing. To keep you alive, your body must neutralize that acid, often by stealing minerals from your bones. Following an alkaline diet with lots of vegetables, greens and fruits helps prevent that by maintaining a healthy pH balance in your body. It may even help with weight loss, which can also benefit joints.

3. Make exercise easy. Physical movement is crucially important to maintain joint health, flexibility and stability. But if you have aches and pains, you may not feel much like exercising. Start off with slow, easy stretches and enjoy some easy walking, which naturally lubricates the joints and promotes good circulation. Check with your healthcare practitioner for guidance before starting a new exercise plan.

If you have joint issues, it’s hard to find the relief you need to keep up with the demands of your life. Conventional medical practitioners may not know about the range of options available but there is a lot you can do — right now. You can improve how your joints feel today while supporting good joint health in the future.

The post What’s causing your joint pain? appeared first on Women's Health Network.

Have you told your doctor about your joint aches and pains? If so, you might have been offered just two options: prescription pain relievers and/or surgery if you have significant joint damage. The truth is, there is a lot you can do to alleviate joint pain naturally.

Women with joint pain need practical, effective solutions that improve the way they feel and naturally support their joint health going forward. Once the source of your joint pain is identified, you can take steps to resolve it.

First step to relieve joint pain: find the root source

Whether your joints hurt because of a prior injury, structural imbalances, overuse, or osteoarthritis, all ongoing joint pain is fueled by inflammation. This starts as a normal immune response to injury. But once ignited, the inflammatory process can continue indefinitely if the source is not snuffed out.

Inside a joint: the knee

(click for larger view)

Note: Once joint cartilage has deteriorated, or you have major problems with tendons or ligaments, options for complete relief are greatly reduced. For sudden joint pain, or pain that is debilitating, or if a joint isn’t working right, see your doctor right away.

Most chronic joint inflammation can be driven by:

• Earlier injuries — Previous injury can make a joint more susceptible to inflammation and pain, especially when other inflammatory factors are present.
• Hormonal imbalances — Estrogen is anti-inflammatory and supports collagen, so when it declines naturally in menopause, women may become more aware of joint issues. Inflammation can also be exacerbated by chronic stress and resulting adrenal imbalances.
• Weight and mechanical stressors — Excess weight stresses the joints as do body misalignments from repetitive motions, postural imbalances, and reduced flexibility. Over time, stressed joints become inflamed.
• Systemic inflammation — Body inflammation can intensify any localized pain, whether due to infection, allergy, autoimmunity, or metabolic imbalances.

Your joints don’t have to hurt!

Science shows us that chronic inflammation is closely connected to lifestyle and diet. If you’re eating — or doing — the wrong things, inflammation can cause trouble for your joints, and the rest of your body. The simplest way to put out a fire is to eliminate its fuel, and inflammation is no different.

Do it with diet — eat alkalizing, plant-based meals.

Certain foods — processed, fried and fast foods, sugar, dairy products, white flour, and most animal proteins — are acid-forming in your body, and increase inflammation. Other foods — especially fruits and vegetables — do the opposite by alkalizing your system and providing antioxidants. Because a plant-based diet controls inflammation, you may be still able to eat some of your favorite acid-producing foods like fish, meats and eggs.

The Mediterranean diet is a plant-based diet shown to reduce joint pain and stiffness in women with arthritis. And the combination of omega-3-rich fish and olive oil — key elements of the Mediterranean diet —reduces C-reactive protein, a key marker of inflammation.

Look for joint health supplements with natural and effective compounds.

Choose a high quality joint health support formula filled with antioxidants and special natural compounds studied for their effectiveness in reducing inflammation and joint pain, swelling and stiffness.

• Glucosamine Sulfate –  a natural biochemical in the body that helps to reduce osteoarthritis symptoms by reducing joint deterioration and regulating inflammation. Glucosamine sulfate is a highly absorbable form of glucosamine.
• Turmeric — a traditional culinary herb with potent antioxidant and anti-inflammatory effects that has been shown to reduce osteoarthritis symptoms.
• Boswellia — extracted from the bark of the frankincense tree, boswellia is another potent and safe anti-inflammatory herb with proven effectiveness in arthritis.
• Bromelain — a pineapple-derived enzyme, bromelain is used for joint swelling and soreness and is often paired with quercetin for synergistic anti-inflammatory effects.
• MSM (methylsulfonylmethane) — a safe and time-tested staple for relief, MSM contributes sulfur to joint tissue repair.
• Quercetin — a plant flavonoid, quercetin also functions as an antioxidant, helping to reduce cell damage and inflammation in the joints.
• Chondroitin – this naturally occurring compound in the body protects cartilage in the joints by inhibiting the breakdown of cartilage and reducing water loss from the cartilage matrix.
• Methionine – an antioxidant free radical scavenger that helps reduce inflammation in joints. 

Food sensitivities can make joint pain flare and are worth investigating. A few weeks of avoiding suspect foods like gluten grains, corn, dairy, and regularly-consumed foods can help identify food intolerances. The “nightshade” family (tomato, eggplant, green/red pepper, potato) can also cause joint pain in some people.

Make your move — exercise a little every day

If you have joint pain, find your way to keep moving so your joints stay lubricated and flexible. Steer clear of high-impact sports and ease into exercise by adding more movement to your daily routine. Start by walking more— maybe walking a few blocks at lunchtime or parking a distance from your destination. Strengthening your thigh muscles will reduce stress on painful knees. Muscle strength and ease of movement can be improved by walking laps across a swimming pool, or doing yoga or tai chi. Once you get going, it’ll be easier to do more.

Reduce stress — let emotional tension recede

Your thoughts and behaviors can work for — or against — your joint health. Letting go of stress is a crucial element for reducing anxiety, fear, and inflammation. Meditation, visualization, yoga, massage, and a strong, positive belief system can all effectively reduce stress. Choose the one that consistently helps you “center.”

Relief is on the way!

You can relieve joint aches and pains when you take steps to support joint health and dial back inflammation. Get started today by choosing any combination of these steps to get on the road to recovery, so you can feel better and do more with each passing day.

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