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Daily habits that are surprisingly bad for your joints
We don’t think much about joint health until we have an injury or develop arthritis.
I’ve been thinking about my joints daily since I fell and hyper-extended my right thumb. After doctor’s visits and physical therapy, I am about to have surgery to fuse that thumb joint so I’m no longer in pain and can use my hand again.
But the truth is that it doesn’t take an injury or a degenerative disease to do damage to our joints. There are things you may be doing that are destroying your joints. They may seem harmless, but they can take a toll and cause pain and mobility issues. See if you’re guilty of any of them…
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Surprising ways you’re damaging your joints
1. Carrying extra weight
This one kind of makes sense, doesn’t it? If your joints are holding up extra pounds all day, every day, they are going to suffer.
Consider this: every pound of weight on your frame puts four pounds of stress on your knees, causing wear and tear and damage.
Excess weight also triggers inflammation, including arthritis.
2. Texting too much
“Texting thumb” is real! Your tendons can get so irritated that they lock your thumb in a curled position. Also, all that looking down is bad for your shoulders and neck. If your chin touches your chest while you text, it’s the same as asking your neck to support the weight of five heads!
3. Wearing worn-out shoes
Bad for your feet, hips and back. Everything is thrown off, and you’re more likely to get a sprained or broken ankle or foot.
4. Cracking your knuckles
Seems harmless, doesn’t it? But that cracking sound comes from bursting bubbles of fluid around your joints. It doesn’t cause arthritis as some people believe, but it can cause your hands to swell and weaken your grip.
5. Sleeping on your stomach
It may prevent snoring, but it also flattens the natural curve of your spine and causes lower back pain. It can also strain your neck, since your head is turned to one side all night.
If this is your preferred sleep position, try sticking a pillow under your hips and lower abdomen to boost your lower spine.
6. Smoking or using chewing tobacco
Nicotine slows the blood flow to your joints. It also lowers estrogen levels in both men and women, limiting the amount of calcium your bones absorb.
Nicotine also slows the new growth that thickens bones. It increases the likelihood you’ll develop osteoporosis. All this adds up to a broken hip in your future, even from a minor fall.
According to the American Academy of Orthopedic Surgeons, rotator cuff tears in smokers are nearly twice as large as those in non-smokers, probably because of poor tendon health in smokers.
7. Spending too much time on the computer
Even the best posture will not help if you maintain the same position for too long. Prop your arms on your desk to take a load off your neck and shoulders, and be sure to get up, stretch and walk at least every hour.
8. Ignoring pain
I’m guilty of this one. “It’s getting better,” I kept saying, loading on more ice and ibuprofen. Big mistake! Joint pain is never normal. If it doesn’t go away in a day or two and if there is swelling, it’s time to see your doctor.
9. Not sleeping enough
How does this hurt your joints? Lack of quality sleep leads to inflammation… which leads to joint problems and even arthritis in the long run.
10. Wearing high heels
They may look great, but the look comes with a price to your joints. As your weight tips forward, your thigh muscles have to work harder to keep your knees straight, which can cause pain. Wearing high heels every day increases your risk of osteoarthritis. If you can’t shake the heel habit, follow these tips to cause the least harm.
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Proper care and feeding of the joints
So, what should you be doing to care for your joints?
Get enough good sleep
Do what you must to protect your sleep and develop a good sleep routine.
Set the stage for sleep several hours before you hit the pillow. And when it’s time for lights out, darken your room completely. You’ll sleep more deeply and even improve your mental health.
You might try “side sleeping” too. Not only is sleeping on your side better for your joints, but it also lowers your risk for Alzheimer’s and Parkinson’s disease.
Avoid sugar and alcohol
If you have concerns about your joint health, sugar and alcohol are not your friends. They have been found to increase the loss of minerals through the urine, and that includes calcium.
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Get your calcium and vitamin D
Speaking of calcium, talk to your doctor about the right dosage of a calcium and Vitamin D supplement. Also, be sure to eat foods rich in calcium and Vitamin D. These include:
- Milk
- Yogurt
- Kale
- Spinach
- Sardines
- Salmon
- Egg yolks
Supplement omega 3 fatty acids
Think of these as “nature’s joint lubricant.” Include some in your diet every day. Walnuts, tuna, salmon and flax seeds and fish oil supplements are rich in omega-3s.
Avoid BPA
High exposure to bisphenol A, an endocrine disruptor found in Styrofoam, plastics and many personal care products, reduces vitamin D levels in your bloodstream.
Finally, don’t wait until arthritis comes calling. Here are some natural treatments for arthritis you can start now to keep your joints healthy and strong.
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Sources:
- Smoking and Musculoskeletal Health — American Academy of Orthopaedic Surgeons
- Smoking and Your Bones — upmc.com
- Why lack of sleep may trigger arthritis – but treating insomnia may improve the condition — Daily Mail
- Chemical exposure linked to lower vitamin D levels — Endocrine Society
By Joyce Hollman
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