Joint tips: Reduce risks of developing arthritis

Take it slow
Being physically active doesn¹t mean you have to spend an hour on a machine, and an hour lifting weights. Especially if you have never exercised before or haven¹t in a long time, it is important that you start slowly, building up to a more advanced level.  I (Harley) suggest starting with five minutes, and working your way to 25 minutes a day, five days a week.

Protect yourself, but check with the doctor first
Before you spend money on items advertised to protect your joints like braces, creams, supplements, and medications, check with your doctor. He or she is the best guide as to what will help you the most.

Make the right movements
Whether or not you already have joint pain, it is important that you use proper posture and techniques to do some basic activities. For example, if you are lifting heavy boxes off the floor, don¹t bend forward from the hips with your legs straight or allow your back to curve. Instead, squat down, bending at the hips and knees with your back straight. This will prevent you from hurting your back, hips, and knees. (To see how to properly squat, visit www.5factordiet.com)

Eat a well-balanced, nutritious diet
While some foods have been touted as cure-alls for arthritis, it is important to eat a variety of foods, including plenty of fruits and vegetables, whole-grain carbohydrates, lean sources of protein, and healthy fats, such as fatty fish and mono- and polyunsaturated oils, such as olive, canola, and fish oil.

Make sure to eat enough foods that are high in calcium and vitamin D
Both of these nutrients will help to strengthen bones and muscles, and some studies have shown that they also help with weight control. Low-fat dairy is a great source of both of these nutrients.

For more information on a healthy diet, weight loss, and easy and quick exercises, visit www.5factordiet.com.

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