healing ways
foods rich in calcium, magnesium and potassium, such as dark leafy greens (bok choy, Chinese cabbage, kale and collard greens), figs, nuts, tofu, avocados and bone broth. Six prunes a day boosted bone den- sity in women over 70 with osteoporosis, research shows. Foods that support flexible tendons and ligaments include fatty fish, lentils, nuts, vegetables like spinach and broccoli, and colorful fruit like strawber- ries and oranges.
Strong and Supple Joints O
How to Keep Hips and Knees Happy by Ronica O’Hara
ccasional knee or hip pain affects almost everyone, keeping us from daily tasks, making sitting painful
and walking difficult. Causes can range from over-exercise to injuries, obesity and arthritis as we age. By the time we reach 65 years or older, 69 percent of women and 56 percent of men have arthritic symptoms, according to Boston University researchers. Costly joint replacement sur- gery which carries a high risk of adverse
effects is oſten recommended for advanced cases, but by taking simple, natural pre- ventive and remedial measures proactively, we can strengthen our knee and hip joints, handle related problems if they arise and remain physically strong and active.
Ways to Strengthen
Hips and Knees Consume foods that nourish bones and connective tissues. For strong bones, eat
Practice tai chi, qigong or hatha yoga. Te gentle, low-impact movements and stretches associated with these approaches get synovial fluid flowing in the larger joints, effecting smoother mobility and increased flexibility; numerous studies document that they reduce joint pain and stiffness. “Te key is not just to stretch, but to balance strength and stretching in a safe, mindful way,” says Andrea Trank, a health coach and yoga teacher in Fort Myers, Florida. Although personal or class instruction is best, how-to videos can be found on YouTube.
Walk every day. In a four-year Northwest- ern University study, people at risk of knee osteoarthritis that walked at a moderate or brisk pace for at least 10 minutes a day, one hour a week, had one-eighth the disabled mobility of those that walked less. Pos- ture helps: Walking straight and tall while extending each leg back as far as it’ll go will “really let your glute muscles work,” advises
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