Reduced joint fluid can occur as you age, and synovial fluid helps lubricate and cushion your joints.Maintaining a healthy diet and staying hydrated is an easy way to improve joint health.It is possible to improve mobility and relieve joint pain with supplements.If your doctor approves, exercise and stretch to relieve pain and improve joint function.If you are concerned about your joint health, you should consult with your doctor, who can diagnose and prescribe a treatment plan.
Step 1: It is recommended that you drink enough water.
Staying hydrated helps lubricate and cushion your joints, in addition to being vital for your overall health.The right amount depends on a number of factors.Men should drink about 15 cups of water per day.Women should drink about 2 liters of water per day.
Step 2: You should eat more fish and healthy fats.
Try to eat salmon, trout, and other fish at least 2 to 3 times a week.Some sources of healthy fats can help lubricate joints.While some fats are better for you than others, you should still limit your fat and oil consumption.Depending on your age, sex, and activity level, daily allowances can range from 5 to 7 ounces.A serving of raw or roasted nuts has 3 to 4 ounces of oil, while a medium-sizedavocado has 6 to 8 ounces.Unsaturated fats, such as those found in vegetable oils, are an important part of a healthy diet.Trans fats can increase bad cholesterol levels and are not a good choice for healthy eating.Butter, shortening, red meat, and processed foods are some of the less healthy fats.
Step 3: Eat a lot of fruits and vegetables.
Fruits and vegetables are good sources of vitamins, minerals and hydration.The greens, broccoli, berries, and red grapes are all good for you.Inflammation can be prevented with the help of sources of vitamin C.The amount depends on a number of factors.For a general guideline, aim for 1 2 to 2 cups of fruit per day.Each cup contains a small apple, large orange, or large banana.Try to eat 2 to 3 cups of vegetables a day.There is a mix of leafy greens, red and orange veggies, and starchy veggies.A large tomato, a large ear of corn, and 2 sliced medium carrots are some of the serving examples.
Step 4: Don't eat foods that have a lot of sugar or salt.
Diets high in sugar and salt can cause joint pain.Too much salt in your diet is bad for your health.Reducing your salt and sugar intake can help you lose excess weight.Don't add extra salt to your food and avoid salty snack foods.Salt can be replaced with herbs, juice, and other seasonings.Limit your sugar intake to natural sources, such as fresh fruit, and avoid sweets, canned products and other sources of processed sugars.
Step 5: Losing excess weight is something that needs to be worked on.
Maintaining a healthy body weight is one of the things you can do to benefit your joints.Carrying extra weight can affect your joints.Losing 5 percent of your body weight will reduce stress on your knees, hips, and other joints if you are overweight.
Step 6: Before taking a supplement, talk to your doctor.
While there is debate over the effectiveness of supplements, many people with joint issues claim that they relieve symptoms.Ask your doctor for a recommendation and let them know if you take any potentially harmful drugs.Stick with the supplement if it helps you.If you take a supplement for 4 to 6 weeks and don't notice any benefits, it's probably not worth the money.If you're pregnant, plan on becoming pregnant or breastfeeding, you should consult your doctor before taking a supplement.
Step 7: Take a daily supplement.
Taking a multivitamin can help you get the vitamins your body needs.It is beneficial for joint health to have vitamins A, C, and E.Ask your healthcare provider if you should take a supplement.Look for a multivitamin that is labeled for joint health.You should keep in mind that eating healthy food is better than taking a supplement.
Step 8: Glucosamine and chondroitin can be taken.
Glucosamine and chondroitin have been shown to relieve joint pain, improve joint fluid, and regenerate joint structure.It's a good idea to ask your doctor or pharmacy to recommend how much you should take each day.If you're pregnant, don't take chondroitin or glucosamine.If you're on blood thinners, it's a good idea to talk to your doctor about potential interactions.
Step 9: It's possible to try hyaluronic acid.
Joint fluid has lubricating and shock absorbing properties.Taking an oral capsule is less intrusive than injecting it directly into a joint.It is possible to improve joint health and synovial fluid quality with a daily 200 dose.While there are no known harmful drug interactions, you should still talk to your doctor.
Step 10: Take fish oil.
Your body can make healthy cartilage and joint fluid with the help of Omega 3 fatty acids.If you want to get your Omega 3s from eating more fish and walnuts, you could take a daily supplement.Don't consume more than 2000 IU per day.If you plan on becoming pregnant, breastfeeding, or taking a blood thinner, you should consult your doctor before taking an Omega 3 supplement.If you are allergic to seafood, don't take fish oil.
Step 11: It's a good idea to consult with your doctor before starting an exercise routine.
Joint fluid can be improved by regular exercise.If you have a history of medical issues or aren't currently active, ask your doctor for advice about starting a new exercise routine.
Step 12: If you experience pain, start slowly and modify activities.
5 minutes a few times per day is a good start.If you have joint issues, you will experience some pain for the first few weeks.Take it easy on bad days and try to stay active on good days.If you experience sharp, worsening pain after exercising, stop and talk to your doctor.
Step 13: You can do low-impact aerobic exercises.
If you have joint issues, walking, low-speed cycling, dancing, and other forms of light aerobic exercise are the best options.If you want to work up to 2 hours and 30 minutes of aerobic exercise per week, you need to increase your physical activity gradually.You could also try jogging, running, and cycling at higher speeds if you can do it without injury.
Step 14: Try yoga.
If you have arthritis, regular flexibility exercises are important.You can find a local yoga class for beginners or older people.Light stretching improves your joints' overall health and ranges of motion.Don't push past your range of motion when you stretch.Try to hold a stretch for 10 to 30 seconds, but don't go crazy.If you feel strained, stop stretching.If you have an injury, make sure to consult a physical therapist or a medical professional.
Step 15: If possible, do stronger exercises.
Leg strengthening workouts, such as squats and lunges, are good for your knees, hips, and lower back.If you have issues with your elbow or shoulder, try lifting exercises.Discuss strengthening exercises with your doctor first.If you are just starting out, you should join a gym or take an exercise class.Instructors and trainers can help reduce the risk of injury.
Step 16: If you feel pain, try swimming.
Swimming is a great way to relieve pain during weight-bearing exercises.Swimming places less stress on your joints since they don't carry your full weight.You can try swimming laps, walking in a pool, or taking a water aerobics class.
Step 17: Discuss joint issues with your doctor or specialist.
If you have a history of joint issues, you should schedule an appointment.Your doctor can make a diagnosis, help you come up with a treatment plan, or refer you to a specialist.Decreased joint fluid is associated with some forms of arthritis.Joint pain can be related to a variety of medical issues, so work with your doctor to determine the cause.Your doctor might recommend medication to manage pain or an underlying condition if there is no medication that makes your body produce more joint fluid.
Step 18: Look into physical therapy.
If you are injured or have joint issues, physical therapy could be beneficial.Changes in synovial fluid can be prevented by physical therapy if you have an injury.The American Physical Therapy Association has a search tool that you can use to find a physical therapist.
Step 19: Inquire about viscosupplementation with your doctor.
Your doctor can inject hyaluronic acid into the affected joint if you have decreased or poor quality synovial fluid.They will give you 1 to 5 injections over the course of several weeks.You need to avoid excessive activity for 48 hours after the injection.It's possible to feel pain, warmth, or swelling after an injection.An ice pack can help ease these symptoms, but they usually don't last long.If the symptoms get worse, contact your doctor.After trying other non surgical treatment methods, injections are usually recommended.Many people report reduced pain and improved function, but viscosupplementation doesn't work for everyone.