Healthy Focus

Joint Efforts: How to Keep Your Knees Strong 

Your knees are supposed to do only one thing: bend. But even with just that singular function, knees are among the most injured, most age-susceptible joints in your body.

And women have something extra working against their knees. While the narrower male pelvis allows the legs to follow a straight path from hip to knee to foot, the female pelvis creates a wider angle that puts extra strain on the inside and outside of the knee joint.

“We see many more alignment issues in the knees of women,” says Dr. Mark Cutright, an orthopedic surgeon with Innovative Orthopedics. “Because of how the femur is angled inward, it increases the angle at which the kneecap is pulled.”

Let’s take a look at how you can help make sure your knees stay strong and flexible throughout your life.

ABCs of Knees

Your knees are sandwiched between the ground and your center of gravity. Whenever you take a step, your knee absorbs some of the force placed on your leg. That force can vary, depending on whether you’re walking or running and the amount of cushion in your footwear. Multiply that force by every step you’ve ever taken over the span of years, and some degree of knee deterioration is inevitable as you age.

The more extreme angle at which the femur joins the knee in females, combined with age and use, sets the stage for possible knee ailments in women older than 40. The most common is arthritis under the patella bone, which is the kneecap, says Dr. Cutright.

“Over time, you might also see a higher incidence of prepatellar bursitis on the front of the knee, and pes anserine bursitis, which is an inflammation in the inner knee,” he says. “As far as acute injuries for women, the most common is a meniscus tear or a ligament sprain.”

The Impact of Exercise

Taking care of your knees is vital to both your mobility and your quality of life as you get older. The key to maintaining healthy knees is strengthening the muscles that support the knee, including the quadriceps, hamstring and calf. Stronger muscles help cushion your knee and promote better alignment of the bones in the joint.

But if you’ve never done leg-strengthening exercises before, don’t opt for weightlifting right away. Instead, focus on good form and repetitions.

“There are a ton of [muscle-strengthening] exercises you can do in your home,” says Dr. Cutright. “You can lay on the floor and do straight leg raises, or you can do wall squats, which allow you to brace your back against a wall for support. However, with squats, watch how deep you bend. It’s generally not a good idea to bend your legs past 90 degrees. For starters, stay closer to 45 degrees.”

For cardio activities, opt for low-impact exercises that take stress off your lower joints.

“Choose biking or swimming as opposed to running,” says Dr. Cutright. “Those activities allow you to strengthen your muscles without the wear and tear on your joints.”

Body weight also plays an important role in knee health. The more you weigh, the more stress you put on all of your joints. As with all fitness regimens, of course, it’s important to pair exercise with a nutritious diet that allows you to maintain a healthy weight.

When to See a Doctor

Knee pain or swelling that persists for weeks, or that becomes intense enough to interfere with your daily activities, means it’s probably time to schedule an appointment with your physician.

“If it’s a sharp pain that comes on suddenly, or an annoying pain that persists for more than a few weeks, seek medical treatment,” says Dr. Cutright. “Any mechanical symptoms, such as catching, locking or giving out, should be looked at right away.”

If you do end up needing medical treatment for a knee injury, there are many options available, say physicians. Most knee treatments can have you back on your feet the same day, and surgery is typically a last resort.

“Treatment will always depend on the issue the patient has,” says Dr. Cutright. “There are anti-inflammatories that can be taken orally. There are steroid injections, viscous supplementation injections that can help to restore the lubrication between bones in the joint, and physical therapy options. That’s why it’s important to see your doctor if your problem doesn’t resolve. The sooner we see you, the sooner we can identify the problem and formulate a treatment plan.”

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Save Your Lungs from Early Retirement

Take care of your lungs today, and you’re more likely to breathe easier in the years to come.

Some respiratory problems are easily treated if they’re properly diagnosed, say physicians, and many are preventable. “The most important factors relating to respiratory health other than genetics and family history are smoking, air pollution and obesity,” says Dr. James Carruth, a Pulmonologist with HCMC Paris Pulmonary Clinic.

First line of defense

Your respiratory system–which includes the nose, throat, windpipe and lungs–brings air into your body when you breathe. In the lungs, the oxygen from each breath is transferred to the bloodstream and sent to all of the body’s cells as life-sustaining fuel.

But the lungs are different from most of the other organs in your body because their delicate tissues are directly connected to the outside environment. Anything you breathe in can affect them, including germs, tobacco smoke and harmful substances like dust and chemicals. The resulting respiratory ailments can range from allergies and asthma to pneumonia, chronic obstructive pulmonary disease (COPD) and even lung cancer, which kills more women than breast, cervical and ovarian cancers combined, according to the American Lung Association.

Secondhand smoke dangers

Smoking has long been the primary cause of respiratory illness, but new studies suggest that secondhand smoke can cause the same problems as direct smoking. Secondhand smoke can lead to a 30 percent increase in the incidence of heart disease and a sharp rise in the risk of lung cancer and lung infections. For children, the dangers are even greater and include the development of asthma and COPD later in life.

“Children exposed to secondhand smoke face an increased prevalence of respiratory disease, ear and sinus infections, oral disease, and many long-term complications such as cancer and cardiovascular disease,” says Dr. Carruth. “There is also a hypothesis that smoking during pregnancy may be associated with high risk for attention deficit hyperactivity disorder [ADHD].”

Sleep apnea

Poor respiratory health can also lead to other problems, such as sleep apnea, a condition in which inadequate breathing–or even the stoppage of breathing–during sleep reduces oxygen delivery to the heart and brain.

“It’s not just the lack of sleep that’s a problem but also the fact that it’s an un-refreshing sleep that leaves you feeling fatigued the next day,” says Dr. Carruth. “Because of repeated dips in oxygen levels caused by sleep apnea, it can lead to pulmonary hypertension which causes shortness of breath, largeness of the heart and swelling of the extremities, and significantly shortens life.”

Menopause plays a crucial role in the frequency and severity of sleep apnea,
Dr. Carruth points out. “Before menopause, women have half the incidence of men in terms of sleep apnea. After menopause, the rate doubles. It’s thought to be because the protective effect of female hormones is removed.”

Losing weight and quitting smoking can help alleviate mild sleep apnea. For more severe cases, your doctor may recommend sleeping with a device that opens up the airway, or even surgery.

Staying healthy

Unfortunately, many women ignore respiratory symptoms such as shortness of breath or a cough that won’t go away. If you’re experiencing these kinds of problems, it’s time to check in with your physician.

And don’t despair if you’re a smoker or former smoker and think you’ve already damaged your lungs beyond repair: You can still improve your respiratory health so that you can lead an active lifestyle.

“Each successive year after stopping smoking leads to the lessening of effects and slows down the smoking-related cumulative damage to the lungs,” Dr. Carruth says. “Stopping smoking is the single most important thing a smoker can do to slow down the deterioration of their respiratory system.”

7 ways to improve your respiratory health

1. Stop smoking and stay away from secondhand smoke.
2. Avoid indoor and outdoor air pollution.
3. Avoid exposure to people who have the flu or other viral infections.
4. Exercise regularly.
5. Eat a healthy, balanced diet.
6. Maintain a healthy weight.
7. See your doctor for an annual physical.

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Kale Salad with Lemon Vinaigrette

While kale is incredibly low in calories, it is one of the most nutrient-dense foods, containing powerful antioxidants, such as beta-carotene and vitamin C.

Ingredients:

5 Bunches Black Tuscan Kale
1 tablespoon Red Pepper Flakes
¾ cup Dried Blueberry
2 cups Lemon Vinaigrette (below)
Salt and Pepper

Directions:
Clean stem off kale and chop in to ½ in strips. Toss cleaned and chopped kale with ½ cup of lemon vinaigrette. Lightly massage the dressing into the kale. This should be done at least 8 hours before you serve kale; overnight is preferred.
Right before service place kale, red pepper flakes, dried blueberries and ½ cup of the lemon vinaigrette. Toss all together; add more vinaigrette if desired. Yields 10 portions.

Lemon Vinaigrette

Ingredients:
½ cup Fresh lemon Juice
¼ cup honey
1.5 cup olive oil
1 teaspoon salt

Directions:

Place all ingredients in blender and blend for 1 minute. Yields 2 cups. While kale is incredibly low in calories, it is one of the most nutrient-dense foods, containing powerful antioxidants, such as beta-carotene and vitamin C.

Ingredients:
5 Bunches Black Tuscan Kale
1 tablespoon Red Pepper Flakes
¾ cup Dried Blueberry
2 cups Lemon Vinaigrette (below)
Salt and Pepper

Directions:
Clean stem off kale and chop in to ½ in strips. Toss cleaned and chopped kale with ½ cup of lemon vinaigrette. Lightly massage the dressing into the kale. This should be done at least 8 hours before you serve kale; overnight is preferred. Right before service place kale, red pepper flakes, dried blueberries and ½ cup of the lemon vinaigrette. Toss all together; add more vinaigrette if desired. Yields 10 portions.

Lemon Vinaigrette

Ingredients:
½ cup Fresh lemon Juice
¼ cup honey
1.5 cup olive oil
1 teaspoon salt

Directions:
Place all ingredients in blender and blend for 1 minute. Yields 2 cups.