BROWNNOSE
BOOTLICKER
July 29, 2010 12:00 AM by Mehmet C. Oz, MD, and Michael F. Roizen, MD |
Ever accidentally turn on your windshield wipers on a sunny day? That rubbing sound is so awful, you can't turn the wipers off fast enough, right? It's similar to what happens in your joints if they're not well lubricated. Even though you can't hear them, joints that aren't oiled with thick, slippery fluid become as creaky as rusty hinges on an old screen door. While you make less of that lubricating fluid as you age, these three steps can help keep your joints moving as smoothly as a Nadal forehand:
Move it. Working out pumps more lubrication into your joints and (double your relief) releases more water into your lubricating fluid, so it spreads over the cartilage surfaces more easily. Regularly moving your joints through their full range first thing in the morning covers the cartilage nooks and crannies with fluid.
Feed your joints healthy fats. The same omega-3s that curb inflammation in your blood vessels calm it down in your joints, too. Get the fats from salmon, trout, olive oil, nuts, avocados, and supplements that are high in the DHA form of omega-3.
Take these joint preservers. Supplements with a combo of glucosamine sulfate and chondroitin may help on two fronts: They increase lubrication and decrease inflammation (and thus pain). Over the long run, the supplements may even repair some osteoarthritic damage. We recommend 1,500 milligrams daily of Triple Flex, Osteo Bi-Flex, or Cosamin DS -- brands we know have 80% to 100% of this dose.
Ever accidentally turn on your windshield wipers on a sunny day? That rubbing sound is so awful, you can't turn the wipers off fast enough, right? It's similar to what happens in your joints if they're not well lubricated. Even though you can't hear them, joints that aren't oiled with thick, slippery fluid become as creaky as rusty hinges on an old screen door. While you make less of that lubricating fluid as you age, these three steps can help keep your joints moving as smoothly as a Nadal forehand:
Move it. Working out pumps more lubrication into your joints and (double your relief) releases more water into your lubricating fluid, so it spreads over the cartilage surfaces more easily. Regularly moving your joints through their full range first thing in the morning covers the cartilage nooks and crannies with fluid.
Feed your joints healthy fats. The same omega-3s that curb inflammation in your blood vessels calm it down in your joints, too. Get the fats from salmon, trout, olive oil, nuts, avocados, and supplements that are high in the DHA form of omega-3.
Take these joint preservers. Supplements with a combo of glucosamine sulfate and chondroitin may help on two fronts: They increase lubrication and decrease inflammation (and thus pain). Over the long run, the supplements may even repair some osteoarthritic damage. We recommend 1,500 milligrams daily of Triple Flex, Osteo Bi-Flex, or Cosamin DS -- brands we know have 80% to 100% of this dose.
