Movement Is Life Journey

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B. Consider a Healthier Lifestyle to Break the Vicious Cycle

Congratulations, you're on your way to solving this puzzle. There are a ton of benefits, including having a healthier heart, feeling better, and having more energy, when you lose just 10 lbs.

Let's learn more about Pressure on Knee Joints.

Decrease the force on the knee by 30-60 lbs. with each step.

Improve your mood. You may feel more confident and upbeat by peeling off that extra 10 lbs. It may even help lift depression.

Decrease your risk of a heart attack. By far, your heart is the hardest-working organ in the body … and excess weight makes it work harder. Losing just 10 lbs. can decrease your risk of a heart attack by as much as 50%.

Lessen your risk for pain and injury. Losing 10 lbs. means you'll take 15 lbs. of weight off your knees if you're walking on level ground—and as much as 30 lbs. if you're walking uphill.

Did you know?

Being only 10 lbs. overweight increases the force on the knee by 30-60 lbs. with each step.

Supplied by BMI Calculator USA

10 lbs. of extra weight is equivalent to 60 lbs. each knee.

Eat food without a lot of salt and fat. Read labels and try to find foods where each serving size has no more than 5% of your recommended daily sodium. Choose fresh or frozen foods that are naturally low in sodium, and cut back on processed foods (such as lunch meat, frozen dinners, and microwave popcorn).

Drink plenty of water each day. Drinking more water will ensure your body is hydrated and that you don't mistake dehydration for hunger.

Make your healthy goals clear, specific, and achievable. Start with short-term goals like drinking less or no soda or losing 2 lbs. And don't forget to celebrate your accomplishments.

Include vegetables and fruits in every meal. For a balanced diet that can help you lose weight, have three to five servings of vegetables each day and two to four servings of fruit. Here are a few tricks for getting in your fruits and vegetables:

  • Choose only 100% fruit juices to drink
  • Add vegetables to pizzas and sandwiches
  • Make smoothies with fruit, fruit juice, and plain yogurt

Make walking a regular part of each day. A study of knee osteoarthritis (OA) and exercise found the following:

  • Among older adults with knee OA, walking just three times per week can reduce the risk of arthritis-related disability by 47%.
  • People with OA may experience short-term increases in pain when they begin, but that same physical activity results in a long-term reduction of pain. Overcoming the initial increase in pain and fears about joint pain are important.
healthy plate

You cannot regrow cartilage but you can control the symptoms of arthritis and reduce the rate of cartilage loss by reducing the stressors on the joint. Reducing weight, strengthening muscles, and using anti-inflammatory actions such as ice and meds like ibuprofen, will reduce the body's inflammatory proteins that can speed up joint damage. Fat cells (adipocytes), particularly, have been shown to produce proteins that can damage joint cartilage. This is a very good reason to get the excess weight off.

You probably know a lot of people with knee problems. In fact, 55% of African-American women between 50 and 84 have knee problems, are overweight, or both. Your knee problems may serve as a daily reminder of the other serious health problems that your weight and lack of movement are causing. Perhaps write a life statement that is empowering and includes your health goals.

10 lbs. of extra weight is equivalent to 60 lbs. each knee.

Staying focused on remaining active and strong, with an eye to keeping your weight in a body mass index (BMI) range under 35, gives you the best protection to slow the destruction of your joints. People who are overweight are at a greater risk of developing arthritis, so if they remain significantly overweight, a bad situation becomes worse at an accelerated pace.

Using anti-inflammatory meds and salves, icing, building muscle, and staying active are all strategies you can use to reduce your symptoms. Be aware that it's not just the extra weight on joints that's causing damage. The fat cells are actively creating and releasing chemicals that promote inflammation.

Losing 10 lbs. can reduce 30-60 lbs. of pressure on your knees.

It may be time for you to explore the connection between healthier grocery choices and your overall good health and well-being. You may have some cultural beliefs about food that are simply not based in fact. For instance, some Hispanics/Latinas believe that adding lime juice or vinegar to food can cut down on the fat content and toasting or overheating breads reduces their calories. Neither of these is true. Starting to explore these beliefs can help you set specific goals that are achievable.

Did you know?

Being only 10 lbs. overweight increases the force on the knee by 30-60 lbs. with each step.

You're on your way to solving the puzzle and breaking the cycle. Now you know what happens to your knees. If you would like to go back and follow choice A, please click here. If you are ready to move forward, let's take a look at the next piece of the puzzle by clicking on

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