And recent research indicates that eating foods that reduce inflammation in the body—those containing antioxidants and essential fatty acids—is good for your joints, too. Antioxidants such as vitamins E, C, A, B5, and B6 help maintain cartilage and support its repair. And essential fatty acids, particularly omega-3s like those found in nuts and cold-water fish, can help normalize joint function.
Regular exercise keeps joints mobile and, by building muscle, more stable. It can also help you maintain a healthy weight, thus reducing the burden on your joints. The American Academy of Orthopaedic Surgeons (AAOS) recommends at least thiry minutes of physical activity daily, even for people with osteoarthritis. (For folks with bone or joint damage, the AAOS recommends moderate non-weight-bearing activity, such as swimming.) Being active helps strengthen your bones and support healthy joints. Just don’t forget to build in time for rest and recovery.
“Cartilage needs the cycle of weight-bearing and relaxation to pump nutrients to the cells that maintain its structure,” Brodeur explains. “Too much weight-bearing exercise can damage the joint by tearing cartilage or forcing out synovial fluid, robbing cells of the nutrients they need to survive.”
Like most things in our bodies, aging affects the joints. Diminished muscle mass, changes in cartilage and age-related stiffness all affect how your joints move and the kinds of noises they make. Medical professionals say the best thing you can do for your body and your joints, no matter your age, is to improve your overall health.
“Stay mobile, stay active,” says Hayden. “Joints need to be moved and periodically stressed in order to stay healthy. Even if they crackle.”
Noise Patrol
In general, it’s pretty easy to determine if your joint noise is normal. Periodic pops and snaps are likely gas bubbles bursting within the fluid of the joint, or tendons shifting position during movement and then snapping back into place. A crunching or grinding sound, however, may indicate cartilage damage, and you may want to have it checked out by a healthcare professional.
As a rule, any joint noises accompanied by pain, swelling, numbness, or loss of stability are cause for concern. Noise without these symptoms is likely harmless and may just be the side effect of feel-good adjustments within the body.
By Kelle Walsh for Experience Life. Originally published on Care2.com.
