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Young or old we all experience joint pain at sometimes in our lives. Be it from too exercise that is too strenous, an awkward move or simply the degeneration of our joints with age. Fortunatly there are several things we can so to reduce this pain and even eliminate it.

Joint pain is usually a result of a slight level of inflammation, a low grade inflammation around the body which can cause joints to ache. Inflamattion has many potential causes:

• Over Exercising
• Dietery triggers
• Age
• General Stress

And of course joint pain could also be result of Osteoarthiritis which is common in those above 65. Either way the tips I am about to mention can help you, they are also general guidelines that can help improve your health in general.

1- Exercise Consistently. Some sort of weight bearing exercise should be implemented as well as a low grade general form of exercise such as; Biking, Walking, Gardening, Hiking etc. Weight bearing exercise can strengthen bones through and increased production of Osteoblasts (bone builders).

2- Limit Wheat Consumption. Now I am not one to demonize wheat or tell you to stop eating it, but there is a good amount of research to show that in high enough doses wheat can cause joint inflammation and potentially lead to joint issues.

So what is your best bet? Go for the least refined product you can, and ideally something that has been prepared in a traditional way (which reduces the anti-nutrients) think sourdough or sprouted bread. Secondly slightly limit consumption – I feel the real problem with wheat comes not from eating it every now and then, but rather when it becomes a staple being consumed several times a day. There are an abundance of other non inflammatory sources of starch to be had like Corn, Roots, Brown Rice, and Quinoa…. Besides variety in diet is key.

3- Stretch/Mobility. As I haven mentioned in several previous articles stretching and mobility work is hugely important to maintaining and developing joint health. This is because it releases tightness in the muscles surrounding the joints, not only this but it allows more freedom in blood flow to the joints and therefore allows them to maintain their elasticity and mobility.

I had a friend who solved years of lower back pain just by implementing a regular and thorough stretching routine, focusing on the hamstrings. With times this seems to somehow strengthen the muscles and increase blood flow healing up the long standing injury. To me this is one of the reasons Yoga can work wonders on sports injuries.

4- Stress Reduction. General stress can also be a huge factor when it comes to inflammation - This doesn’t just mean a stressful job, but it could be relationships, money problems, over exercising, not enough sleep, or just dealing with small stressors badly. Being chronically stressed to some level will increase the cortisol levels in your body and cause a chronic low grade level of inflammation. On top of causing joint pain this can also lead to several other health problems.

The solution is quite simply to find the main stressors in your life and do your best to deal with them. While this is not always easy it is one of the first areas to address when attempting to lead a healthy lifestyle.

5- Get your Vitamin D. A low intake of Vitamin D has been shown to lead to osteoarthiritis – Vitamin D is critical to calcium absorption in the body and most of the worlds population are at chronically low levels. I did a post a few months ago on ways to tan without blocking Vitamin D absorption. The best way to get Vitamin D is from sunlight, so supplements maybe worthwhile in the winter to keep levels topped up. So take every chance you have to get some sun…..

6- Keep Omega 6 intake Down. A high intake of Omega-6 fatty acids will increase blood concentrations of Interluekin-6 which is basically has a pretty substantial inflammatory effect on the body. It also seems to have a profound effect on down regulating the thyroid function. In a nut shell:

Avoid Vegetable Oils when possible (corn, soybean, canola, rapeseed) and. Use animal fat, butter, olive oil, and coconut oil instead, and eat plenty of fatty fish or take fish oil on occassion to balance out with Omega-3′s.

This stuff is nearly everywhere so make sure you read labels and make sure products are made with high quality oils/fats. This can be hard sometimes and its not something to get obsessed with but just a general guideline for better health.

7- Eat Spices. Specifically turmeric, which thanks to its curcumin has a potent anti-inflammatory effect on the body. What is interesting is that the specific anti-oxidants in turmeric seem to have a unique effect on arthritis of all forms.

It would be great to hear from readers who have suffered with some sort of joint problems and have overcome them. Tips and tricks from people who have actually lived it are invaluable.

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I have recently come across an interesting theory - In that we can easily optimise our bodies function via exercise. In recent articles we have looked at a bunch of different types of training and ways to integrate training into lifestyle as well as methods for short and effective workouts.

What I want to have a look into is how to optimise how your body runs through simple activity, this includes things like building muscle, improving flexibility, and generating heat — Therefore providing better circulation and wellbeing throughout the body. It also includes priming our body to use the food we eat effectively to repair the body and supply nutrients rather than wasting the food and potentially storing it as fat.

Ideally it would be great to lay out a simple plan that we could all follow throughout the week without the need to hit the gym or do anything too strenuous. I am not advocating leaving gym workouts out but rather wanted to write something that everyone could use or would be applicable to those without access to certain facilities — Something we could all do within the walks of everyday life when we simply don’t have time for conventional exercise.

So in essence this is the minimum you would want to be doing each week to improve your health and benefit from exercise.

What to Expect?

• Improved Nutrient Partitioning (basically meaning more of the food you eat will go into building muscle and being used as energy)
• Better Body Composition
• Fewer Aches and Pains
• Improved Mood
• Increased Flexibility

To me Improved Nutrient Partitioning is the most important thing and the main reason we should be exercising. The very fact that doing something so simple can have a profound effect on how our body deals with what we put in it is amazing, people with efficient nutrient partitioning will either store their food in muscle tissue or they will generate extra heat and increase activity to burn off any excess food eaten. This is how we can maintain a healthy weight with a less strict/regimented diet as our bodies should always have the correct mechanisms maintain homeostasis.

The Plan

1- Walk. This is the first thing that we can all implement into our daily lives, somehow find a way to walk for about 20 minutes a day. This could be spread throughout the day or done in one go it doesn’t really matter.

Walking your way to Health and Fitness

If you check out the article above you can see exactly why walking is so good. It is the linchpin upon which you can build a more healthy life and allow your body function more efficiently. Walking is low stress and has a great impact on your health.

2- Resistance. Starting some kind of resistance exercise plan is often the hardest thing as many people do not know how or where to start. Short and intense is the best way to get started, in as little as 5-10 minutes three times a week.

Tabata Training — Short and Effective

Tabata is a basic premise of 20 seconds of work and 10 seconds of rest done 8 times — This totals 4 minutes. It can be done with any bodyweight exercise the most basic probably being jumping jacks. THe above link even includes a timer you can download for free.

3- Stretch. This is another hugely important component that many people fail to do, stretching can not only help with nutrient partitioning but also in the relaxation of muscles. A daily stretch routine first thing in the morning and last thing at night is a great thing to implement.

www.youtube.com/watch?v=C7P6dzVf0ug

I find it is best to start from the top of the body and work down. By doing this you make certain all the muscles are covered. Investing in a yoga mat can help a lot with this as the extra grip will allow you to stretch deeper and more safely.

4- Be Active. Take every opportunity you can to keep active, ideally we should be moving round throughout the week. This can be anything from playing sports with friends to cycling around instead of driving all the time. It is also great to re-kindle old passions especially those that keep you active, possibly sports you used to enjoy…..

So take this as a guide to starting out on a Healthy and Active lifestyle — These are 4 aspects that anyone can and should be doing. The fact that these four simple lifestyle changes or implementations can have a huge benefit on how your body functions is more than enough reason to get started.

Chris is the author of A Simple Guide to Eating Well and writes about staying fit while living life. You also can follow me on Twitter.