How to Maintain Joint Health

According to "Arthritis Today," preventing joint problems is essential to reducing your risk of developing arthritis later in life. If you sit or stand in the same position all day, make sure you change positions, stretch and take breaks throughout the day to prevent excess pressure on the joints. Anything that makes you move and increases flexibility will, in turn, also benefit your joints, according to "Arthritis Today."

Step 1

Eat foods high in omega-3 fatty acids, found primarily in fatty fish and flax seeds. Omega-3 fatty acids have an anti-inflammatory effect that protects your joints against damage caused by illness or overuse. Combine with up to 800 IU of vitamin D for best results.

Step 2

Get regular exercise. MedLine Plus recommends at least 30 minutes on most days of the week. Vary your activities so you don't cause added pressure or increase stiffness because of repetitive movements. If you already have joint problems, stick to low-impact activities such as swimming or biking and make sure you ice your joints if you experience any pain or swelling after exercise. Weight training will help you strengthen the muscles and ligaments surrounding the joints, making them less likely to get damaged.

Step 3

Lose weight if you're overweight. Extra weight will put added pressure on your joints and can cause tears and cartilage breakdown. According to a 2007 article on CNN.com, you can improve your joint health and reduce arthritis pain by up to 50 percent by losing just 11 pounds.

Step 4

Try glucosamine and chondroitin sulfate. Opinions are mixed on whether these supplements make a difference to the health and overall feel of your joints. A 2002 study coordinated by the University of Utah School of Medicine found that people who took glucosamine and chondroitin sulfate for six months experienced significant pain relief in their joints. The results were better in people with moderate to severe pain. The supplements can be taken to both treat and prevent joint pain.

Livestrong.com