Four Healthy Aging Tips for Women [infographic]

Aging causes a variety of health challenges, especially in women. It’s important to maintain a level of wellness in all dimensions: physically, spiritually and mentally to overcome these challenges. A survey by the National Council on Aging (NCOA) has found that many women age 44 and older have numerous chronic conditions. Most chronic conditions are likely to lead to missed work. The good news is that proper nutrition and lifestyle habits can help older adults improve health and overall quality of life.

Check out the infographic below

Healthy Aging Tips for Women

 

9 Tips to Keep Aging Eyes Healthy

9 Tips to Keep Aging Eyes Healthy
People usually experience changes to vision and face concerns about eye health as they age. Age-related eye diseases such as macular degeneration and cataracts can cause impaired vision and blindness. Making certain lifestyle changes and maintaining good nutrition can delay or prevent certain eye problems. Here are 9 tips to keep your eyes healthy as you age:

  • Eat a balanced diet: One of the easiest ways for seniors to maintain their eye health is by maintaining a nutritious diet. Choose foods that are rich in antioxidants, like Vitamins A and C; leafy, green vegetables and fish. Many foods – especially fatty fish, such as salmon – contain essential omega-3 fatty acids that contribute to healthy eyes. There are also varieties of options that provide vitamins and nutrients that help with eye health such as kale, carrots, eggs, sweet potatoes, oranges and almonds are great sources. A balanced diet also helps keep you maintain a healthy weight, which can lowers your risk of obesity and related diseases such as type 2 diabetes, the leading cause of blindness in adults.
  • Exercise: Physical activity improves blood circulation, which boosts oxygen levels to the eyes and helps remove toxins. Following a physician-recommended exercise plan has benefits for the eyes and also improves physical fitness.
  • Stop Smoking: According to National Eye Institute, research has linked smoking to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage, all of which can lead to blindness. So quit smoking.
  • Take care to avoid eye injury: Eye injuries can have a huge impact on long-term eye and vision health. Wear protective eyewear or goggles when appropriate, such as when exposed to dust, flying particles or objects. Take care when using chemicals and take steps to eliminate fall hazards that can injure your eyes and body.
  • Smart computer use: Using computer or phone screen for too long can cause:
    • Eyestrain
    • Blurry vision
    • Trouble focusing at a distance
    • Dry eyes
    • Headaches

Computer screens can be more harmful to aging eyes, so older adults should be smarter while using computers or phones. Those who use a computer for long periods at a stretch should make sure that their desk has good lighting, take regular breaks, blink more often, and use corrective eyewear.

  • Sunglasses: Wear sunglasses that block ultraviolet (UV) radiation and a hat with a wide brim when you are outdoors.
  • Get a good sleep: Getting a good night’s rest is very important for eye health. Sleep is beneficial for overall health, well-being, and quality of life.
  • Keep a check on health issues: It’s very common that older adults can have various health issues that affect their vision health. Understand how physical conditions and medications can impact the eyes. Your doctor may recommend more frequent eye exams to catch any issues early.
  • Get regular vision screenings: Everyone needs a regular eye exam. As changes to vision and eye health can happen rapidly for older adults, they should get a vision test done once a year.

Once you hit the fifties make sure you get a vision test done once a year and follow your doctor’s recommendations on treatment plans and vision health.

Aging Gracefully: Importance of Drinking Lots of Water

importance-of-drinking-lots-of-waterAging is a natural process and you can’t prevent its happening, but with proper planning and care you can age gracefully. In fact, you can experience more happiness, more success and get even better with age and experience. Taking care of your mind, body, and health is important for graceful aging and there are many strategies that can help older adults improve their health and overall quality of life. One such strategy is hydrating your body with proper water intake.

So, how does water intake ensure aging gracefully?

Hydration is vital for people of any age, especially for senior people, as they often lose their appetite for water with aging. Our bodies run on water, that is, our bodies are 50-60% water, so it’s important to stay hydrated. Most nutritionists recommend drinking at least half your weight in ounces of water a day. For example, a 150-pound person should drink at least 75 ounces of water a day.

Here are a few reasons why seniors need to stay hydrated:

  • Avoid dehydration: As mentioned before, the sensation of thirst reduces as you age, which means seniors are less likely to realize when they’re thirsty. Seniors face an increased risk of dehydration and have to stay extra vigilant about their water intake. With proper water intake, seniors can avoid dehydration and also reduce their thirst.
  • Improves metabolism: It is important for seniors to stay vigilant about hydration because they metabolize water differently from younger individuals. While younger adults have the ability to regulate water balance, seniors often compromise on their water turnover.
  • Enhances brain function: As the body and brain are mainly comprised of water, staying hydrated is important for mental function. Cognitive function is enhanced when the brain cells receive the appropriate amount of hydration.
  • Boosts physical and mental health: As we age, our cognitive abilities slow down and even mild dehydration can affect the brain’s ability to function to its full potential. Drinking enough water can improve our endurance levels, lower the heart rate and speed up the recovery process of physical activity.
  • Keeps up urinary health: Some elderly people face urinary incontinence, which might lead them to drink less water. But drinking less water when you have this condition can actually exacerbate the problem. Seniors with urinary incontinence should maintain healthy drinking habits, as a reduction in fluid intake can cause even more problems such as urinary tract infections.
  • Aids in better digestion: Some seniors who might not drink adequate water can end up with constipation or digestive discomfort. In such cases, they should always make sure to drink their daily dose of water, as dehydration is often linked to constipation. Regular hydration and fiber consumption can help seniors afflicted with constipation. Moreover, hydration is the key to digestive health.
  • Helps manage kidney health: Low water intake increases the risk for kidney stones, bladder and colon cancers, and other health issues. As seniors age, kidney function often diminishes, which leads to a decrease in the body’s ability to concentrate urine. To boost renal ability, seniors should drink water throughout the day, even when they don’t feel thirsty.

According to an article in The Villager Newspaper, water plays many key roles in the body, besides its contributions towards improving our health — it helps proteins to fold (from amino acid chains into their functional structures), helps make enzymes (the catalysts for all biochemical reactions), and helps the body cells respond to environmental stimuli.  Without enough H2O, none of these systems can remain healthy.

Below are some suggestions to make it a habit to drink sufficient water:

  • Try to consume liquids throughout the day.
  • Take a glass of water to bed each night and drink it down before leaving the bedroom in the morning. Make it a habit.
  • Take sips from a glass of water, milk, or juice between bites during meals.
  • If don’t want to drink plain water every time, add a slice of lemon, mint sprig, or a couple of drops of essential oils (that are safe to ingest) to your water, in a glass or stainless-steel container.
  • If you need to take a pill, drink a full glass of water.
  • Eating hydrating foods such as watermelon, strawberries, cucumbers, peaches, and oranges can also help in getting enough fluids into your body.
  • Have a glass of water before you exercise or go outside to garden or walk, especially on a hot day.

Drinking water regularly helps keep everything flowing and working in our system. Water flushes out toxins, aids in digestion, helps us sleep better, focus better, and even lose weight. Water also helps us avoid dry, flaky skin and fine lines, which let’s face it, don’t help us look any younger.

Strengthen Your Feet to Age Gracefully

Feet are the workhorses of our bodies and the foundation of our physical wellness, particularly as we age. At the same time, the feet are also the most neglected part of our body. When your feet is hurt or prematurely aging or aren’t functioning properly, it can affect your posture, fitness, and even your entire life. That is, the discomfort gradually moves up the body, eventually stiffening and restricting mobility in the knees, hips and even the lower back. So, if you don’t address the problem early, it can cause a gradual deterioration of your entire posture and gait as you age, which is tough to recover from at that period.

Strengthen Your FeetA 2017 study linked toe flexor strength to blood pressure, sleep quality and even body composition. Another even linked poor toe strength to type 2 diabetes (of course, this doesn’t indicate causation) (https://www.care2.com).

Some of the most common factors that harm our feet as we age include:

  • Injury and exposure to fungus and bacteria
  • Wear and tear (sports, work-related stresses)
  • Systemic disease (diabetes, peripheral artery disease)
  • Poorly constructed footwear (flip-flops)
  • Arthritis and loose ligaments
  • Tight connective tissue
  • Excessively dry skin
  • Reduced fat padding on the bottoms of the feet

Modern-day activity and poor footwear are the most common causes of premature ageing of the foot. Other factors include genetic foot posture disposition, body weight, lack of essential dietary nutrients and too much, or too little, weight-bearing exercises.

So, for healthy and graceful aging, make sure that you strengthen your feet. For that, we should take special care of them throughout our life.

  • Always follow some basic exercises:
    • Make sure to exercise your feet. Exercising your feet on a regular basis not only improves overall foot health, but can also reduce your risk for injury.
    • Walking is the best overall foot exercise as it improves your cardiovascular health and can help your circulation, muscle tone, and mood.
    • Other than walking, you can also perform flexibility and resistance exercises to keep your feet healthy.
  • Give your feet some love and care:
    • Give a good massage to your feet. Use a massage ball to roll along the arch and toes to work out all the nooks and crannies of your feet.
    • Indulge in a Relaxing Foot Soak by simply adding 1/2 cup Epsom salt or a few drops of essential oils to a gallon of warm water. Soak your feet for 10-15 minutes, then dry gently with a fluffy towel. Be sure to dry especially well between your toes.
  • Choose the right footwear
    • Be cautious when you are choosing or buying footwear, because fashionable high heels and pointy-toed shoes result can result in corns, bunions, curled toes or other painful problems.
    • The American Podiatric Association advises avoiding high heels (nothing higher than 2 inches)
    • Be smart with your footwear and if you can, opt for shoes with plenty of toe room (width-wise), a low heel and minimal cushioning. This will help get your feet reacquainted to the ground and strengthen them over time.
    • Replace or repair your footwear before the wear and tear starts to show.
  • Take care of your general health and fitness
    • Keep your feet clean. Wash your feet with soap and water every day and dry them well.
    • Inspect your feet every day, particularly if you are diabetic or have problems with circulation.
    • Moisturize your feet daily to avoid cracking.
    • Wear clean, moisture-wicking socks and change them daily.
    • If you are heavy, lose weight and keep your body in optimal shape by maintaining a healthy bodyweight, eating a well-balanced diet, undertaking regular weight-bearing exercise of more than 30 minutes per day and seeking specialist medical opinion for assessment of ongoing pain or injury.
    • Stop smoking.
    • If you experience an ingrown toenail, corn, or callus, do see a doctor. Never perform do-it-your-self foot surgery.
    • Get a podiatric examination once a year.

Stop neglecting your feet and start taking care of them now, so that your feet will continue to serve you well into old age—significantly boosting your quality of life.

Five Healthy Aging Tips for Women

Skin ConcernsAging brings a variety of health challenges, especially in women. The right attitude and the right tools can help women meet their aging challenges. A survey by the National Council on Aging (NCOA) has found that many women age 44 and older have numerous chronic conditions, that most of them are likely to miss work due to health, and that nearly one-third have delayed health care in recession. The report recommends that learning how to eat better and exercise in realistic ways would go a long way in helping women improve health and manage conditions.

Here are five healthy aging tips for women:

Maintain a healthy diet

A healthy, balanced diet is critical to reduce risk for major health problems such as heart disease, cancer, stroke, bone loss, anemia and diabetes. It is important to choose right foods, because older adults can prone to food borne illness and food poisoning. Include high-fiber fruits, veggies and whole grains in your diet, and small amount of lean protein at each meal to maintain muscle mass and repair cells. Ensure the recommended servings where protein is concerned as excessive protein intake increases risk of cancer and heart disease. Also limit consumption of red meat, as it can increase the risk of cancer and other diseases.

The FDA has recommended four basic food safety – Clean (wash hands and surfaces often), Separate (don’t cross-contaminate), Cook (cook to safe temperatures), and Chill (refrigerate promptly). Don’t buy food displayed in unsafe or unclean conditions and when purchasing canned goods, make sure that they are free of dents, cracks, or bulging lids.

Keep moving, stay active

While strength training exercises such as weightlifting, elastic bands, and hand dumbbells promote toned, strong muscles, aerobic exercises can improve heart and lung health. Women with bones or joints that are not that strong can try exercises that put less stress on the joints such as walking, swimming or water aerobics. A blog in Healthy Women says studies show that people who increase their activity later in life often gain greater physical and mental improvements than younger people. Exercise also helps to prevent falls.

Use medications correctly

It is critical for older adults to use medicines wisely as incorrect use can cause serious health problems. To avoid such incidents, ask your doctor, nurse, or pharmacist to provide all the necessary information about the medicines you take and any changes to your prescriptions. Keep a list of your medications and note any side effects or problems you may have. Make sure to read and follow the directions on the label and ask your healthcare provider about medication dosage and timing.

Treat and manage health conditions

Work with your healthcare provider to manage common health conditions such as diabetes, blood pressure, and osteoporosis. Take your medications as instructed and get your blood sugar level, blood pressure and cholesterol tested. Know the signs of a heart attack – signs for the condition differ among men and women.

Preventive health screenings

Health screenings help recognize health problems, even before you show any signs or symptoms. Consult with your healthcare provider to know which health screenings are right for you and find out how often you should get screened. Based on your personal health history and your risk factors, more frequent screenings may be recommended. Most common screening tests for older women include mammograms, and colon cancer screening.

September is Healthy Aging Month

Healthy AgingSeptember is Healthy Aging Month. Created by Carolyn Worthington, editor-in-chief of Healthy Aging® Magazine and executive director of Healthy Aging, this annual health observance is designed to focus national attention on the positive aspects of growing older. The main idea is to debunk the myths related to aging and to make people think about the positive aspects of aging instead of the negative aspects.

“September is a perfect time to celebrate Healthy Aging Month since it is time when many people think about getting started on new tasks after the summer,” says Worthington.

Awareness about healthy aging is important to make older people re-invent themselves and make them understand that aging is not necessarily a burden physically or emotionally. Older adults need to realize that they can make valuable and important contributions to society, and enjoy a high quality of life. Healthy Aging Month activities are designed to encourage people to rejuvenate and get going on positive measures that can impact their physical, social, financial and mental wellness.

Here are some ideas to get started on re-inventing yourself on this Healthy Aging Month:

  • Stay positive: Ditch all the negativity and stay positive. Surround yourself with energetic, positive people of all ages and do things which will make you happier. Do not think about your age – instead think which was your best year, whether it’s 28 or 40, picture yourself at that age, and act like that. This technique will make you feel positive and go a long way towards feeling better about yourself.
  • Stay active: Staying active is important at any age, but older adults need to choose the right kinds of physical activities. Walking is one of the best exercises. Regular walking not only keeps you fit, but also increases flexibility, boosts your mood and safeguards your health. Make sure that you do a daily walk, even if it’s for just 15 minutes. If you walk with friends, it can boost your social life too.
  • Have regular eye exams: Aging is associated with loss of vision, depending on family history, health and certain eye diseases. Eye diseases don’t usually have any early symptoms, but can be detected during a eye evaluation. Early detection and treatment is the key to saving your sight. So don’t miss your regular eye exam.
  • Maintain good oral health: Oral health is an essential element of healthy aging. Getting regular dental exams is important to identify and treat problems before they get worse. Brush your teeth twice a day, floss once a day, and quit smoking.
  • Proper nutrition: Good nutrition is necessary for healthy aging and to maintain a healthy weight. Eat plenty of fruit, veggies, healthy proteins, whole grains, and healthy fats. Cut down on sugar and salt.

The Centers for Disease Control and Prevention (CDC) recommends regular health exams and tests in order to find problems early or before they start, when your chances for treatment and cure are better.

Nutrition Tips for Healthy Aging

Healthy AgingGiving your body the right nutrients and maintaining a healthy lifestyle can promote healthy aging. As you grow older, your metabolism slows down and you may more of certain nutrients than before. This means you have to choose foods that can give you the best nutritional value. Good nutrition can lower your risk of chronic disease and can help you enjoy a long and healthy life. Here are some nutrition tips for healthy aging:

  • Maintain a healthy diet: According to Forbes Custom, new studies show diet and nutrition may indeed promote healthy aging and reduce risk of age-related disease. The World Health Organization (WHO) defines good nutrition as an adequate, well-balanced diet and stresses that poor nutrition can result in reduced immunity, increased susceptibility to disease, impaired physical and mental development, and reduced productivity. So the first rule for healthy aging is to maintain a healthy diet.
  • Eat more fresh produce: Fresh fruits and vegetables contain many vitamins and minerals essential for good health. Many studies have shown that people who consume diets high in fruit and vegetables have a lower risk of heart disease, stroke, diabetes and some forms of cancer. Avoid processed or canned vegetables and fruits as they may have lot of preservatives and may include large amounts of salt or sugar.
  • Stick to recommended servings: Eating the right food in the right proportion will provide the fuel needed to perform daily activities and at the same time help maintain your weight. The American Heart Association provides recommended daily servings for adults aged 60+.
  • Keep an eye on saturated fats: Saturated fats can increase your risk of chronic diseases such as increase in blood cholesterol level and heart diseases. Limit intake of these unhealthy fat foods and include unsaturated fats such as olive oil, semi-skimmed(1%) or skimmed milk, lean or extra lean mince, chicken without skin, reduced fat cheddar, reduced fat spread, and plain biscuit.
  • Lower sodium intake: Too much sodium intake can be a risk factor for developing heart disease. Healthy adults need only 1500 mg of sodium per day, however, 60% of older adults consume closer to 3400 mg. Limit sodium and try to flavor your foods without using salt or with less salt.
  • Get enough calcium and vitamin D: As you age, your body needs both calcium and vitamin D for the maintenance of the bones. Milk, cheese and yogurt are rich in calcium. Other sources include fish with edible bones (e.g. salmon, sardines), green leafy vegetables like kale, calcium fortified soy products, white bread and fortified breakfast cereals. Physicians may recommend vitamin D supplements for those who are unable to get the needed calcium and Vitamin D from their diet.
  • Drink plenty of water: Drink water as much as you can. According to the Mayo Clinic, your intake is probably adequate if you rarely feel thirsty and your urine is colorless or light yellow. Avoid sugary cold drinks and keep fluids with sugar and salt at a minimum, unless your doctor has suggested otherwise.

Even though you are taking vitamin supplements, it is important to have a balanced diet too as supplements can replace its benefits. Remember that taken in excess, supplements may be harmful. Make exercise a part of routine as it keep you physically and mentally fit.

Strategies to Help Seniors Maintain Their Balance

Strategies to Help Seniors Maintain Their BalanceBalance is a key component of strength, endurance, and flexibility. It is common to see older adults lose their balance when they age. If you have balance problems, it means you are prone to falls, slips, and related accidents. According to Harvard Health, one in three people age 65 or older will suffer a fall. In fact, loss of balance is a common cause of falls which send millions of people in the United States to emergency departments each year with broken hips and head injuries.

To maintain their health, many older adults focus on exercises and diet, but that’s not enough to cope with balance problems. Physicians recommend balance exercises for fall prevention. Proper balance exercises paired with certain strength exercises can be a great help in preventing falls by improving the body’s ability to control and maintain position. Here are some effective strategies to boost balance:

  • Core strength exercises : Physical preparedness with focus on core strength exercises is recommended to prevent falling. The core is basically the midsection of your body and strengthening it helps improve control of the upper and lower extremities, improve balance, and functional performance.
  • Physical therapy : This strategy focuses on the ability of the joints and brain to communicate, the balance system in the ear (the vestibular system), and vision. Vestibular rehabilitation (VR), a specialized form of therapy, can help alleviate problems caused by vestibular disorders. This program is mainly designed to reduce vertigo and dizziness, gaze instability, and/or imbalance and falls.
  • Balance Walk : This is a simple exercise that can help you walk safely and avoid tripping and falling over objects in your way. Raise your arms to sides at shoulder height, focus on a spot ahead of you and walk steadily. As you walk, lift your back leg and count to 1 before stepping. Repeat the steps 20 times on alternate legs.
  • Tai chi and yoga : Research from Temple University showed that women 65 and older who took twice-weekly yoga classes for 9 weeks increased ankle flexibility and had more confidence in walking. Tai chi and yoga exercises make you pay attention to the control and quality of movement, which improves your balance. In tai chi, you practice slow, flowing motions whereas yoga integrates a series of focused postures and breathing exercises. These exercises increase flexibility, range of motion, leg and core strength, and reflexes, which improve balance and help avoid falling.
  • Vision correction : If you have an unaddressed vision problem, it would increase your risk of falls. You may not see what’s lying on the floor and will end up losing your balance if you step on to it. That’s why it’s important to pay attention to any vision problems. People 65 or older have an increased risk for eye conditions. So if you are in this age group, make sure you get a comprehensive, dilated eye exam every one or two years.
  • Assistive walking devices : Using a cane or walker to complement balance will give you more stability and confidence while walking. Assistive walking devices such as walkers with various handgrips and bases and wheels are available for different types of terrain. They come with lockable brakes, seats, baskets, and other features such as headlights and canes.

Benefits of Stretching Exercises for Older Adults

Stretching Exercises for Older AdultsAs we age, maintaining mobility and performing basic movements becomes difficult because our muscles become shorter and may lose their elasticity. Some seniors suffer joint pain on a daily basis. Stretching exercises increase flexibility of the joints and help older adults remain active and independent. Stretching benefits include development and maintenance of strength, improved flexibility, and increased circulation and blood flow, all of which enhance quality of life and promote healthy aging. Let’s take a closer look at the key benefits of stretching for older adults.

  • Reduces low back pain and arthritis: Osteoarthritis and spinal stenosis are two diseases commonly seen in older adults. These conditions are the main causes of low back pain. Osteoarthritis is the most common form of arthritis and is caused by the gradual degeneration of cartilage between the facet joints whereas spinal stenosis is the narrowing of the bone channel occupied by the spinal nerves or cord. While both conditions are a natural part of aging and cannot directly be avoided, stretching exercises can help manage related pain. Regular stretching benefits older adults by improving flexibility, range of motion, and elasticity to relieve stiffness in the afflicted joints.
  • Reduces risk of falling: According to an article in www.lifespanfitness, each year, one out of three older adults will fall, with 2.5 million individuals needing treatment in emergency facilities annually. The risk of falling is a major concern for older adults who are 65 and older. Studies show that regular bouts of stretching can reduce the risk of falling.
  • Helps to improve poor posture: As we age, our posture too changes, with a forward head, rounded shoulders and upper back, and forward pressing hips. This is mainly because our body’s water content in connective tissue, such as ligaments and tendons, decreases, resulting in reduced elasticity and flexibility. Poor posture can create pain in the lower back and between the shoulder blades. Senior strength training exercises along with a stretching routine will help balance out weaker muscles, correct poor posture and improve flexibility.
  • Increases blood flow and energy levels: In older adults, increased energy is important to maintain independence, staying socially active, and for overall healthy aging. The body’s energy level can be improved by doing low-intensity form of stretching that utilizes movement to stretch the muscles. Examples for low-intensity stretching exercises are arm swings, shoulder circles, lunges, leg swings, and half squats.

If you are a person who workouts regularly, try to incorporate some stretching exercises in your warm-up and cool down to ease any discomfort or pain that can occur later. It’s important to consult your doctor before you start any new exercise regimen.

Take Steps to Prevent Knee Problems as You Age

Knee ProblemsThe knee is the largest and the most complex joint in the human body. It bears the highest shocks during your daily activities. It is very important to maintain good knee joint health to stay mobile and active as you age. Knee pain is common problem in older adults which is usually caused by osteoarthritis (wearing away of knee cartilage). Many factors such as the natural aging process, a family history of osteoarthritis, being overweight, or knee injuries, could make you more prone to knee cartilage deterioration. If preventive steps are not taken early on, the condition will get worse over time and knee replacement surgery may be required.

Fortunately, following certain strategies can delay or even avoid the need for surgical intervention. Here’s how you can age-proof your knees:

  • Exercise and strengthen the knee muscles: Strengthen knee joint muscles by exercising and boosting muscle strength. Exercise can help lot to make your cartilage, ligaments and tissues age-proof, but you need to do it in right way. To start, combine quadriceps and hamstrings in to your workout routine. These exercises can guard against placing excessive pressure on your knee joints during use and strengthen your muscles to support your weight and activity.
  • Weight loss: Calculate your body mass index (BMI) and work on getting it to a healthy range, which is generally considered to be values between 18.5 and 24.9. If you are overweight, take steps to shed some pounds as each additional pound you carry would mean another 4 pounds of pressure on the joints. Losing weight relieves pressure and pain on the knee joints.
  • Improve mobility: Stay mobile. For most people, the joints gets stiffer with age and its clearly evident that people with better motion have fewer symptoms of knee joint pain. Living a sedentary life not only reduces endurance and strength but also leads to difficulty controlling weight gain and a slow metabolism, which in turn leads to many lifestyles diseases. If you have a full time sitting job, consult a therapist. Work on your postures and bring some changes in your lifestyle.
  • Eat healthy diet and increase vitamin E and calcium intake: Eat healthy anti-inflammatory foods to ward off knee inflammation and pain. Omega 3-rich fish, walnuts, and oatmeal are a few examples of knee strengthening foods. Also add vitamin E and calcium food to your diet. Vitamin E is linked with the hindrance of the enzymes that are linked with the breakdown of joint cartilage and calcium is crucial for good bone health.

Try to avoid knee injuries maximum. Whenever you lift heavy objects, bend your knees to disperse pressure. Do non-impact exercises such as indoor or outdoor cycling or using an elliptical trainer. Wear good quality shoes with proper fitting as it helps your feet and knees to be in the comfortable position and saves from extra pressure. Avoid high-impact activities such as jogging and aerobics classes that involve jumping.