Almost 15 million U.S. adults live with severe joint pain related to arthritis. Visit www.kerncounty healthbenefits.com for information about your health benefits and contracted providers. Take advantage of the County’s contract with Body Xchange. No enrollment fees and $12.99 per month for ALL clubs. Your Kern Legacy Health Plan covers products such as nicotine gum or patches to help you quit smoking or using tobacco. 4 steps to better joint health Your joints are truly amazing. Imagine walking with your best friend, bending to smell a flower or tossing a ball to your kids without your flexible joints. To help keep these moveable marvels healthy and free of diseases that can harm them, like arthritis and osteoporosis, practice a little joint TLC. Sources: Arthritis Foundation; Centers for Disease Control and Prevention; National Institutes of Health; National Osteoporosis Foundation; Smokefree.gov; U.S. Department of Health and Human Services Keep moving Exercise helps keep muscles around your joints strong and in good working order. Aim for 150 minutes of some type of moderate-intensity exercise, such as brisk walking or water aerobics, every week. And do some activities to strengthen your major muscle groups at least two days a week. If you play sports, protect your joints by wearing any recommended safety pads. Bone up on calcium and vitamin D This mineral-vitamin duo helps build and maintain strong bones, reducing the risk of osteoporosis, which thins bones and makes them prone to fractures. Sources of calcium include low-fat dairy products—such as milk, yogurt and cheese—along with foods such as broccoli, kale and canned salmon with edible bones. Some juices, cereals, breads, soy milk and bottled water have calcium added to them. Read the labels. They may also contain vitamin D. Your skin makes vitamin D when exposed to the sun. However, being in the sun also raises your risk of skin cancer. Ask your doctor if you should take a vitamin D supplement. Butt out If you smoke, your bones will thank you for quitting. Smokers have a higher risk of fractures than those who don’t smoke. Quitting is often easier said than done. But these tips may help: ● Talk with your health care provider about stop-smoking medicines, both prescription and over-the-counter. He or she can help you decide if one of them might work well for you. ● Pick a quit date, and let family and friends know so that they can help support your decision. ● Do a clean sweep of your home, car and workplace. Rid them of any cigarettes, matches, lighters or ashtrays. Lighten your load Excess weight puts added stress on the joints of your knees, hips and feet. Every extra pound you gain puts four times the stress on your knees, for example. But losing even a small amount of weight may help the health of your joints. To keep pounds from piling on, practice portion control. Enjoy your favorite foods, but in smaller amounts. Eating plenty of naturally calorie-light fruits and veggies as part of a balanced diet may also help. And don’t forget to think about what you drink: Many beverages are high in calories. Cutting back on calorie-laden beverages can help you lose weight.
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