(BPT) - Are your joints creaky and stiff in the morning? Do they slow down your day? There are a few things you can do to invest in and maintain your joint mobility and flexibility. All it takes is a few good morning habits.
The morning is a great time to start good habits that can set the tone for the day. It also makes integrating and sticking with new changes easier, so you can enjoy optimal joint health every morning and throughout the day. Here are five things you can do every morning to get your joint health off to a great start.
1. Drink water
As soon as you wake up, drink a full glass of water. While you sleep, your body loses water, so it's incredibly important to start your day by replenishing what you've lost so your body can function properly.
Staying hydrated is especially important for your joint health because it reduces the occasional oxidative stress in your joints. Also, because synovial fluid — which helps lubricate joints — is made mostly of water, proper hydration can help promote flexibility and mobility.
2. Stretch
All night long, your body has been at rest, including your joints. Gently wake your joints with light stretching. When you stretch, you increase blood flow to your muscles, allowing them to relax and synovial fluid to lubricate your joints, reducing stiffness.
Simple stretches you can try without even leaving your bed include:
Bringing your knees to your chest to stretch your back
Slightly lifting your legs and circling your ankles in both directions
Rocking your knees side-to-side to get your hips moving
Sitting up and rolling your shoulders forward and backward
Holding your arms out in front of you and flexing your arms and then wrists
3. Get moving
Now that your body is warmed up and ready to go after stretching, get your body moving with some morning exercise. Starting your day with exercise can help get your joints moving, making it easier to manage occasional joint stiffness and discomfort. Plus, regular exercise also helps the body manage everyday stress. It promotes a sense of calm and focus for the day.
Regular physical activity promotes flexibility, mobility and balance by maintaining strong muscles and supports healthy bone structure and density. Workouts don't have to be long! Just 30 minutes a day of joint-supporting exercises like swimming, cycling, walking, strength training and yoga can help you feel and move your best.
4. Take a warm shower
After a workout, nothing feels as good as a warm shower. It's also one of the best ways to help relieve occasional morning stiffness. A warm shower soothes your muscles after exercise and increases your circulation, which helps your muscles relax. Combining exercise and a warm morning shower will prepare your joints and you to hit the ground running every day.
5. Eat a nutrient-rich breakfast
Diet is one of the most important lifestyle factors influencing joint health. For breakfast, avoid foods high in sugars and processed flour and opt for meals with nutrients that support joint health, such as:
Omega-3 fatty acids (nuts and seeds)
Vitamin E (avocado)
Vitamin A (spinach)
Vitamin C (citrus fruits)
Potassium (bananas)
Anthocyanins (berries)
Calcium (yogurt)
Turmeric (easily added to pancakes or omelets)
A morning smoothie is an easy and convenient way to get plenty of nutrients in one meal. Try the recipe below for a delicious way to nourish your joints.
1/2 cup peeled, diced carrot
1/2 frozen banana, diced
1 cup frozen pineapple chunks
1/2 cup fresh orange juice
1 tablespoon chia seeds
1/2 inch fresh ginger, peeled
1/4 teaspoon ground turmeric
Pinch black pepper (to promote the absorption of turmeric)
Simply blend the carrot, banana, pineapple, orange juice, ginger and chia seeds. Then add the turmeric and black pepper, blending until smooth. Drink immediately and feel ready to take on the busy day ahead!
6. Take extra joint health support
Your joints work hard to get you from point A to B every day. Help them out by giving your joints a little extra support with a joint health supplement made of naturally sourced ingredients, like 1MD Nutrition's MoveMD®.
These six joint-supporting habits can help you establish a morning routine to help your joints function at their best, so you can have a healthy start every morning. To learn more about products that can support your joint health, visit 1MD.org.
