Joint Health: 10 Habits That Hurt
A good night's rest can make a big difference in how you feel. Start with good sleep habits, like cutting out caffeine at least 6 hours before bed, avoiding alcohol, and exercising regularly.
If you're still not sleeping well, talk to your doctor to get to the bottom of what’s getting in the way of a good night’s sleep.
Also, check that your mattress isn't too saggy. A Lancet study found that a medium-firm model was the most effective at preventing back pain.
The heavier you are, the more pressure your joints endure -- especially your hips, knees, and spine, which bears the weight of your trunk.
“Excess weight overtaxes your cartilage, which serves as your joints’ ‘shock absorber,’ causing pain and contributing to cartilage tears that may require surgery,” Gleiber says.
To ease the load on your joints, talk to your doctor about a diet and exercise plan that will help you reach and maintain a healthy body mass index (BMI), Gleiber says.
If you smoke or use any other tobacco products, work on quitting.
“Nicotine constricts tiny blood vessels that supply blood to your joints, especially the disks in your spine,” Gleiber says. "People who smoke or chew tobacco are at a much higher risk for spine and joint problems, even as early as their 30s.”
10 Habits That Can Wreck Joint Health
8. Not sleeping enough
A good night's rest can make a big difference in how you feel. Start with good sleep habits, like cutting out caffeine at least 6 hours before bed, avoiding alcohol, and exercising regularly.
If you're still not sleeping well, talk to your doctor to get to the bottom of what’s getting in the way of a good night’s sleep.
Also, check that your mattress isn't too saggy. A Lancet study found that a medium-firm model was the most effective at preventing back pain.
9. Gaining extra weight
The heavier you are, the more pressure your joints endure -- especially your hips, knees, and spine, which bears the weight of your trunk.
“Excess weight overtaxes your cartilage, which serves as your joints’ ‘shock absorber,’ causing pain and contributing to cartilage tears that may require surgery,” Gleiber says.
To ease the load on your joints, talk to your doctor about a diet and exercise plan that will help you reach and maintain a healthy body mass index (BMI), Gleiber says.
10. Smoking
If you smoke or use any other tobacco products, work on quitting.
“Nicotine constricts tiny blood vessels that supply blood to your joints, especially the disks in your spine,” Gleiber says. "People who smoke or chew tobacco are at a much higher risk for spine and joint problems, even as early as their 30s.”