Knee pain is a common problem, especially in older adults. Over the years, your knees go through a lot of wear and tear as you fight against gravity to walk and move.
In addition to the natural, inevitable aging of the knee joints, there are other factors that can make you more susceptible to knee pain. Therefore, it is important to adopt a healthy lifestyle to maintain knee health as you age. Read on to learn more about the healthy habits that you can adopt to maintain knee health and improve your quality of life.
Table of Contents
Effect of Age on Knee Health
As the person ages, changes occur in their joints and mobility. It influences their posture and results in marked alteration of function. The changes can occur on various levels, such as synovial fluid, cartilage, bone, and connective tissue.
- Changes in connective tissue: There are multiple humoral factors, such as hormones, cytokines, and growth factors, that alter with age and increase in stiffness. As aging continues, waste products build up in tissue, and water content is reduced, which leads to decreased strength and knee pain.
- Changes in cartilage: Ageing in cartilage is likely due to aging in tissues and cells, it makes the joint more susceptible to damage.
- Changes in synovial fluid: Synovial fluid helps lubricate joints for smooth movement. Healthy joints contain a high amount of high molar mass hyaluronic acid (HA) in the synovial fluid and provide viscosity to function as a lubricant solution.
Lifestyle Habits to Maintain Knee Health
Here are some lifestyle habits that you must adopt to maintain knee health
- Maintain a healthy weight: It is important to maintain a healthy weight to reduce the risk of knee pain. Excessive weight puts pressure on your knees and can lead to various health conditions. Maintaining a healthy weight provides various benefits, such as reducing pressure on knees, reducing joint inflammation, reducing the risk of various health conditions, etc. To maintain a healthy weight, you must eat a balanced diet and avoid excess sugar and fat.
- Stay active: To keep your joints flexible and lubricated, you must perform regular exercise and physical activities. Exercising daily helps strengthen your knee joints and leg muscles. A routine of low-impact aerobic activities can help you lose that extra weight. You can perform knee bends, thigh contractions, straight leg raises, and hamstring stretches to strengthen your knee.
- Build strength: Weak leg muscles are one of the reasons for knee pain. You must perform strengthening exercises for the muscles in your thighs, calves, and your buttocks. It provides your knees with the support they need for proper function. You can also opt for physical therapy to provide strength to the muscles and avoid overstraining your knees.
- Invest in good footwear: It is usually considered shoes have more to do with your feet than your knees. Legs and feet are interconnected systems. If you wear uncomfortable shoes that don’t provide enough support or the right kind of support, it can increase uneven strain on your knee joints, resulting in pain and stiffness. Good shoes are quite helpful in distributing the weight of your body more evenly. If your shoes are loose, don’t fit properly, or don’t provide adequate cushioning or comfort, your knees absorb much more weight. It can lead to muscle and ligament strain, along with cartilage damage in the joint.
Dietary Tips to Maintain Knee Health
The food that you consume impacts your well-being, therefore, it is important to make a habit of healthy eating. Here is a closer look at some of the top food items that you must consume in order to maintain knee health,
- Omega-3: Eat food items that are rich in omega-3 fatty acids to reduce the level of two proteins called C-reactive protein (CRP) and interleukin-6, which can cause inflammation. Some common food items that contain omega-3 include, salmon, tuna, sardines, mackerel, etc.
- Plant-based foods: Vegetables and fruits play an important role in a healthful diet. Some common plant-based foods include kale, spinach, sweet potatoes, quinoa, starchy vegetables, etc. These food items help block an enzyme that causes joint swelling.
- Vitamins A, C, and K: Green leafy vegetables such as spinach, broccoli, and beet greens contain vitamins A, C, and K, which are antioxidants. They help protect cells from free radical damage. They also contain high levels of calcium, which contributes to bone health.
- Dairy products: Low-fat milk, yogurt, and cheese provide vitamin D and calcium, which help to strengthen the bones and maintain knee health. It has a protective effect on cell function, resulting in less inflammation.
Risk Factors For Knee Health
Here are some factors that increase the risk of knee pain
- Gout: It is a disorder that is caused by lifestyle choices or genetics. Being obese, consuming excessive alcohol, and imbalanced dietary habits are the main contributing factors. If it is left untreated it can cause permanent damage to the knee joint.
- Degenerative disorders: It usually occur with aging, although other factors can also contribute to the condition. The risk of osteoporosis increases with age, certain specific genes, lack of exercise, and dietary habits.
- Obesity: It is one of the major factors that increases the risk of osteoarthritis, especially in large joints such as the knees. Excess weight can put a strain on the knees, resulting in pain and inflammation.
- Trauma: If you start physical activity without stretching properly, it can increase the risk of a traumatic knee injury. People who play intense sports, such as basketball and football, have a higher risk of traumatic injury.
In addition to conservative options like physical therapy, lifestyle modifications, and dietary tips, you must contact a healthcare provider if you experience knee pain and instability in your knee. Visit Pristyn Care and consult experts and experienced orthopedic surgeons to undergo detailed diagnosis and plan the best treatment to get rid of your knee pain, improve your range of motion, and help your knees stay healthy.
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