Synovial fluid has a lubricating action that protects the joints from wear, however its production tends to decrease as we age. Therefore, to promote healthy bone joints, you need to stay hydrated and eat a healthy diet. You can also try some supplements that can relieve joint pain and improve mobility. If you have your doctor's consent, exercise and stretch regularly to relieve pain and support joint function. Since it is possible to diagnose joint diseases and disorders and prescribe appropriate therapies, consult your doctor if you are concerned about the health of your joints.
Steps
Part 1 of 4: Follow a Healthy Diet
Step 1. Drink enough water to meet your water needs
In addition to being essential for health, water helps lubricate and protect the joints. The right amount depends on age, gender and other factors.
Generally speaking, men should drink around 4 liters of water per day, while women should drink around 3 liters per day
Step 2. Increase your consumption of fish and healthy fats
Salmon, trout, and other fatty fish are great for joint health, so try to eat at least 2 or 3 servings a week. Avocado, tree nuts, olive oil, and other sources of healthy fats can also contribute to joint lubrication. While some fats are healthier than others, you should still moderate your lipid intake.
- The daily fat requirement is approximately 25-30% of total calories, but varies by age, gender and level of physical activity. On average, an avocado contains 30g of fat, 30g of peanut butter contains about 20g, and a serving of plain or toasted nuts contains 15-20g.
- If taken in moderation, unsaturated fats, present in vegetable oils, are an important part of a healthy diet. Saturated and hydrogenated ones (also called trans fats) are not good for you and can raise bad cholesterol, called LDL. Among the less healthy sources of fat, consider butter, pastry fat, red meat, lard, and other processed foods.
Step 3. Fill up on fruits and vegetables
Fruits and vegetables provide vitamins, minerals and water and have anti-inflammatory properties. Green leafy vegetables, broccoli, berries, and red grapes contain many antioxidants. Sources of vitamin C, such as citrus fruits and peppers, can help prevent cartilage wear.
- The necessary intake depends on age, gender and other factors. Generally, aim to consume 90-350g of fruit per day. A small apple, orange or large banana each make up a 175g serving.
- Try eating 375-450g of vegetables per day. Opt for a combination of green leafy vegetables, red and orange colored vegetables, starchy vegetables (such as corn or potatoes). For example, one serving might include 230g cooked spinach, 2 medium-sized sliced carrots or 12 baby carrots, a large tomato, or a large corn on the cob.
Step 4. Avoid foods that contain a lot of sugar or salt
Diets high in sugar and salt can make joint pain worse. The body needs salt to stay hydrated, but excessive consumption is bad for your health. Furthermore, by moderating the intake of these two foods, you can also lose weight and, consequently, give an additional benefit to the joints.
- Try to limit your daily salt intake to 1000-1500 mg. Do not add it to food and avoid savory snacks, such as potato chips and pretzels. When cooking, try replacing it with spices, citrus juice, and other flavorings.
- Limit your sugar intake by opting for natural sources, such as fresh fruit, and avoid sweets, canned goods, and other foods that contain processed sugars.
Step 5. Try to lose weight
In addition to eating foods that promote joint health, try to maintain a healthy body weight. Excess pounds stress the joints, especially if synovial fluid production is reduced.
If you are overweight, you lose at least 5% of your body weight in order to reduce the stress on your knees, hips and other joints
Part 2 of 4: Try Food Supplements
Step 1. Consult your doctor before taking a dietary supplement
Although the effectiveness of these products is at the center of many debates, many people suffering from joint problems claim their usefulness in joint pain relief. Check with your doctor first, ask if he can recommend a product, and keep him informed about the medications you are taking to avoid potentially harmful interactions.
- If a supplement proves effective, keep taking it. If you take it for 4-6 weeks without noticing any improvement, stop it.
- Also, consult your doctor before taking a supplement if you are pregnant, planning to become pregnant or breastfeeding.
Step 2. Consider taking a multivitamin
It can provide you with the nutrients your body needs to stimulate the production of synovial fluid. Selenium, zinc, manganese and vitamins A, C and E are particularly beneficial for joint health.
- Ask your doctor if you need to take a multivitamin and what dosage to follow. If he agrees, buy a product formulated for joint health.
- Keep in mind that it is better to eat nutrient-rich foods than to take dietary supplements.
Step 3. Try taking a glucosamine and chondroitin supplement
According to some studies, these two substances are able to relieve joint pain, prevent cartilage wear, improve the quality of synovial fluid and regenerate the joint structure.
- The recommended dose ranges from 300 to 500 mg 3 times a day, but it is preferable to consult your doctor or pharmacist.
- Do not take glucosamine or chondroitin if you are pregnant, planning a pregnancy or breastfeeding.
- If you are on blood thinning therapy, ask your doctor if glucosamine triggers unwanted interactions with the drug you are taking.
Step 4. Try hyaluronic acid capsules
Hyaluronic acid improves the lubricating and protective action of the synovial fluid by cushioning the impact on the joints. Although administered via infiltration to fight arthritis, oral capsules are a less invasive treatment. In case of prolonged intake, a daily dose of 200 mg can improve the quality of the synovial fluid and the health of the joints.
Although there are no known harmful drug interactions with hyaluronic acid so far, you should still consult your doctor before taking it
Step 5. Use fish oil or an omega-3 supplement
Omega-3s help the body produce substances that are important for the health of cartilage and synovial fluid. You can take a supplement or increase your intake of these fatty acids by eating fish, nuts, and flaxseed products.
- The recommended daily dose is 500-1000 mg. Do not exceed 2000 mg per day.
- It is important to check with your doctor before taking omega-3 supplements especially if you are pregnant, planning to become pregnant, breastfeeding or taking a blood thinner such as warfarin.
- Do not take fish oil if you are allergic to seafood.
Part 3 of 4: Exercise to Improve Joint Health
Step 1. Consult your doctor before starting a new type of workout
It is important to exercise regularly to promote joint health and improve the lubricating and protective properties of the synovial fluid. If you have any ailments or do not play any sport, ask your doctor for advice to rule out contraindications in the physical activity you would like to start.
Step 2. Start gradually and adjust your exercise if you feel pain
Start with short exercise sessions, for example 5 minutes a couple of times a day. If you have joint problems, you will surely feel some discomfort or stiffness during the first few weeks. Try to train on the days when you feel better or feel less pain and relax in others.
Stop exercising and see your doctor if you experience acute pain that progressively worsens during or after training
Step 3. Opt for low impact aerobic exercise
Walking, effortless bike rides, dancing, and other forms of light aerobic activity are the best choice if you have joint problems. Gradually increase the intensity and try to total two and a half hours of aerobic exercise per week.
If there is no risk of making the situation worse, you can also try jogging, running and cycling at higher speeds
Step 4. Try yoga and it stretching.
Exercises that increase body flexibility are especially important for arthritis and other joint problems. Look for a yoga class for beginners or for your age group. Stretch daily to improve joint health and range of motion.
- When stretching, do not force the joints to exceed their natural extension or flexion. Try to hold the positions for 10-30 seconds, without overdoing it. Stop exercising if you feel stiffness or sharp pain.
- In the event of an injury, do not stretch without consulting a physical therapist or orthopedist.
Step 5. Do muscle strengthening exercises if you have the opportunity
Exercises to strengthen the legs, such as squats and lunges, are good for the knees, pelvis and lower back. If you have elbow or shoulder joint problems, try some weight lifting exercises, such as biceps and shoulder presses.
Be sure to check with your doctor before starting strength training. If you are a beginner, you may want to take a fitness class or join the gym. Having an instructor or personal trainer present will help you reduce the risk of injury
Step 6. Try swimming, especially if you feel pain during other physical activities
If you feel pain while lifting weights, walking or cycling, swimming could be a great alternative because it reduces the stress on the joints that are not forced to support the weight of the body in the water. Try swimming, walking in the pool or taking an aqua gym class.
Part 4 of 4: Get Medical Treatment
Step 1. See your doctor or orthopedist about your joint problems
See your doctor if pain persists or if you have any joint disease. They can make an accurate diagnosis, prescribe a treatment plan, or refer you to a specialist.
- The decrease in synovial fluid is a natural process that occurs with advancing age and is associated with some forms of arthritis. However, the pain can be related to a number of health problems, so work with your doctor to track down the cause.
- While there are no drugs that stimulate the body to produce synovial fluid, your doctor may recommend some to help manage pain or an underlying condition.
Step 2. Consider Physiotherapy
It could be useful if you have an injury or if a joint problem prevents you from exercising on your own. In the event of an injury, physiotherapy helps prevent further joint dysfunction, including decreased synovial fluid.
Ask your doctor if he can recommend a physiotherapist or search for him using the search engine of the Italian Association of Physiotherapists
Step 3. Find out about viscosupplementation
If the production of synovial fluid is low, your doctor may suggest that you have hyaluronic acid infiltration in the affected joint. Depending on the severity of the pain, she may administer 1-5 injections over the course of several weeks. It is a quick procedure, but you need to rest for 48 hours after the injection.
- You may experience pain, a warm sensation or mild swelling after infiltration. An ice pack will help relieve these symptoms, which don't usually last long. See your doctor if they get worse or blood comes out.
- In general, infiltrations are only recommended if all other non-invasive treatments have been tried. Although many people report decreased pain and improved joint function, viscosupplementation is not suitable for all patients.
