If you’ve noticed friends or family undergoing knee or hip replacement surgeries, you’re not alone. With about 790,000 knee replacements and 544,000 hip replacements performed annually in the U.S., these numbers are expected to rise as the baby boomer generation ages. Fortunately, there are proactive steps you can take to help prevent joint problems and potentially avoid surgery down the road.
Maintain a Healthy Weight
Your weight directly impacts your joint health. According to Dr. Alan Beyer, an orthopedic surgeon at Hoag Orthopedic Institute, every extra pound adds three pounds of pressure on your knee joints. If you’re experiencing joint pain, losing weight can ease discomfort and reduce strain on your hips and knees. Tip: Monitor your diet, stay active, and consult with a nutritionist for personalized guidance.
Strengthen Your Muscles
Strengthening the muscles around your knees and hips can reduce the load on your joints. Exercises like squats, deadlifts, and lunges target key muscle groups. If you don’t have access to a gym, bodyweight exercises like squats, glute bridges, and wall sits can be effective. Tip: Pair strength training with stretching exercises like yoga or Pilates to enhance flexibility and prevent injuries.
Eat for Joint Health
A Mediterranean diet can reduce inflammation, aid in weight control, and support bone health. Focus on fresh fruits and vegetables, whole grains, healthy fats like olive oil, and omega-3-rich fish. Dr. Beyer also recommends including calcium-rich foods like low-fat dairy and leafy greens to strengthen your bones. Tip: Limit inflammatory foods such as refined sugar, high-fat dairy, and red meat.
Practice Good Posture
Maintaining proper posture can significantly impact your joint health. Poor posture habits, especially when sitting for long periods, can exacerbate hip and knee pain. Dr. Beyer advises being mindful of your posture, using ergonomic tools, and taking breaks to move around. Tip: Regularly check your posture, wear supportive footwear, and limit time spent hunched over devices.
By managing your weight, strengthening your muscles, eating a joint-friendly diet, and maintaining good posture, you can protect your knees and hips from future issues. Start making these habits part of your daily routine to safeguard your joint health for years to come.
Source: fortune.com
