Content

• Steps
• Method 1 of 4: Eat the Right Diet
• Method 2 of 4: Take Supplements
• Method 3 of 4: Exercise for Joint Health
• Method 4 of 4: Get medical attention

Synovial fluid serves to lubricate and cushion joints and may decrease with age.An easy way to improve joint health is to keep track of your fluid intake and eat right. You can also take nutritional supplements that can reduce joint pain and increase joint mobility. Unless contraindicated, exercise and stretch regularly to relieve pain and improve joint function. Based on complaints, your doctor can make an accurate diagnosis and prescribe a treatment plan, so if you have any joint problems, see your doctor.

Attention:the information in this article is for informational purposes only. Talk to your healthcare professional before using any medications, dietary supplements, or lifestyle changes.

Steps

Method 1 of 4: Eat the Right Diet

1. 1 Make sure to drink enough water. Water is necessary not only for the body as a whole; Getting enough fluid is important for lubricating and cushioning your joints. The amount of water you should drink daily depends on your age, gender, and other factors.
   • On average, a man should drink about 3.5 liters of water per day. Women should drink about 2.5 liters.
2. 2 Eat more fish and healthy fats. Salmon, trout, and other types of oily fish are very beneficial for joint health, so try to eat at least 2-3 servings of fish per week. Avocados, nuts, olive oil, and other sources of healthy fats can help increase joint fluid. Despite the benefits of some fats, the total amount of fats and oils consumed should be limited.
   • The recommended daily allowance ranges from 5 to 7 teaspoons and depends on your age, gender, and activity level. A medium avocado contains 6 teaspoons of fat, 2 tablespoons (30 ml) of peanut butter contains 4 teaspoons, and a serving of raw or roasted nuts contains 3-4 teaspoons of fat.
   • When consumed in moderation, unsaturated fats, such as those found in vegetable oil, play an important role in proper nutrition. Saturated and hydrogenated fats (also known as trans fats) should not be present in the diet as they can increase levels of low density lipoprotein, or bad cholesterol. Sources of unhealthy fats include butter, cooking oil, red meat, lard, and processed foods.
3. 3 Eat more fruits and vegetables. Fruits and vegetables provide us with vitamins, minerals and fluid, and many of them also have anti-inflammatory properties. Leafy greens, broccoli, berries, and red grapes are packed with antioxidants. Sources of vitamin C, including citrus fruits and peppers, help prevent cartilage breakdown.
   • The amount of fruit you need to eat depends on your age, gender, and other factors. Aim for about 1.5–2 cups (350–500 ml) of fruit per day. A small apple, large orange, or large banana contains 1 cup (240 ml) serving.
   • Aim to eat 2.5–3 cups (600–700 ml) of vegetables a day. Combine leafy greens, red and orange vegetables, and starchy vegetables such as corn or potatoes. One serving of vegetables is about 1 cup (240 ml) boiled spinach, 2 chopped medium carrots, a large tomato, or a large ear of corn.
4. 4 Limit foods high in sugar or salt. Foods high in sugar and salt can increase joint pain. Our bodies need salt to retain fluids, but consuming too much salt is bad for our health. Limiting your salt and sugar intake will also help you lose weight, which is good for your joints.
   • Try to limit your salt intake to 1000-1500 mg per day. Do not add salt to food or eat salty snacks, including chips and croutons. When cooking, replace salt with spices, lemon juice, and other condiments.
   • Limit natural sources of sugar, such as fresh fruit, and avoid sweets, canned foods, and other sources of refined sugar.
5. 5 Try lose weight. Try to maintain a healthy weight as you go on a joint-healthy diet. Excess weight puts stress on your joints, especially if you don't have enough synovial fluid.
   • If you are overweight, losing 5 percent of your weight will reduce stress on your knees, hips, and other joints.

Method 2 of 4: Take Supplements

1. 1 Talk to your doctor before taking nutritional supplements. Although the effectiveness of dietary supplements is still a matter of controversy, many people with joint pain claim that dietary supplements can reduce joint pain. Talk to your doctor first, ask for recommendations, and be sure to mention the medications you are currently taking to avoid the possibility of a harmful combination of medications.
   • If the supplement works for you, keep taking it. If you've been drinking a nutritional supplement for 4 to 6 weeks and haven't noticed an improvement, it may not be worth the money you spent on it.
   • Also, be sure to check with your doctor if you are pregnant, planning to become pregnant, or breastfeeding.
2. 2 Consider taking vitamins daily. Taking a multivitamin will give you confidence that your body is getting the nutrients it needs to produce quality synovial fluid. Selenium, zinc, manganese and vitamins A, C and E are especially beneficial for joint health.
   • Ask your doctor if you need to take a multivitamin and check the dosage. If your doctor approves of these, look for a nutritional supplement that contains enough of the vitamins listed above for joint health.
   • Remember, eating vitamin-rich foods is healthier than taking dietary supplements.
3. 3 Start taking the Glucosamine Chondroitin Complex. There is evidence that glucosamine and chondroitin can reduce joint pain, prevent cartilage breakdown, improve joint fluid quality, and induce joint tissue regeneration.
   • The usual dosage is 300 to 500 mg of each substance 3 times a day, but you should check with your doctor or pharmacist for the recommended dosage for you.
   • Do not take glucosamine and chondroitin if you are pregnant, planning a pregnancy, or breastfeeding.
   • If you are taking anticoagulants, talk to your doctor about possible interactions of your medication with glucosamine.
4. 4 Try hyaluronic acid capsules. Hyaluronic acid imparts viscosity to the joint fluid and improves shock-absorbing properties. Hyaluronic acid injections into the joint have become established practice in the treatment of arthritis, but oral administration is less invasive. The drug should be taken over several months at a dosage of 200 mg. It can improve the quality of synovial fluid and improve joint health.
   • Although there is currently no data on the interaction of hyaluronic acid with other drugs, you should consult your doctor before taking hyaluronic acid.
5. 5 Take fish oil or omega-3 supplements. Omega-3 fatty acids can help your body produce the elements needed for healthy cartilage and joint fluid. You can take a daily supplement or get omega-3 fatty acids by eating more oily fish, walnuts, or flaxseeds.
   • The usual daily intake of fatty acids is 500 to 1000 mg. Do not exceed 2000 mg per day.
   • It is especially important to consult your doctor before taking omega-3 fatty acids if you are expecting a baby, planning a pregnancy, breastfeeding or taking anticoagulants such as Warfarin.
   • Do not take fish oil if you are allergic to seafood.

Method 3 of 4: Exercise for Joint Health

1. 1 Check with your doctor before starting a new exercise routine. Regular exercise is important for joint health, which can improve the viscosity and cushioning properties of the joint fluid. If you have a lot of health problems or haven't exercised to date, ask your doctor about which exercise to start with.
2. 2 Start small and adapt the exercises if they cause pain. Start with short workouts, for example, exercise for 5 minutes several times a day. If you have joint problems, chances are good that you will feel discomfort or stiffness for the first few weeks. Try to be active on good days or when the pain is less pronounced, and on bad days, do not stress yourself.
   • Stop exercising and consult a doctor if you experience severe, severe pain during or after exercise.
3. 3 Engage in gentle aerobic exercise. Walking, slow cycling, dancing, and other forms of light aerobic activity are best for people with joint problems. Increase the load gradually and try to bring the volume of light aerobic training to two and a half hours per week.
   • You can also try jogging or brisk running and cycling at a higher speed, as long as you are confident you will not get hurt.
4. 4 Try it do yoga and stretching. Regular flexibility exercises are especially important if you have arthritis or other joint problems. Find group yoga classes for beginners or for your age group. Do light stretching every day to heal your joints and improve range of motion.
   • When stretching, do not force yourself to stretch more than your ligaments will allow. Try to stay in the extreme position for 10 to 30 seconds, but don't overdo it. Stop stretching if you feel extreme pain or tension.
   • If you have been injured, do not stretch without consulting a physical therapist or other rehabilitation therapist.
5. 5 Do some strength training if possible. Leg strengthening exercises such as squats and lunges are beneficial for the knees, pelvis, and lower back. If you suffer from shoulder or elbow pain, try dumbbell exercises such as biceps curls and shoulder presses.
   • Be sure to discuss strength training with your doctor first. If you are just getting started with your workout, your best bet is to sign up for group classes or the gym. The presence of a coach or instructor will help reduce the risk of injury.
6. 6 Swim, especially if you experience pain during other exercise. If you experience pain during vertical-load exercises such as walking or running, swimming may be a good solution. During swimming, the stress on the joints is reduced, since in the water your weight puts pressure on the joints to a much lesser extent. Try swimming trails, walking in the water, or doing water aerobics.

Method 4 of 4: Get medical attention

1. 1 Talk to your therapist or other professional about your concerns. Make an appointment with your doctor if you have persistent joint pain or have had joint problems. Your doctor can diagnose, treat, or refer you to a specialist.
   • Joint fluid naturally decreases with age and accompanies some types of arthritis. However, joint pain can be associated with other conditions, so you should see your doctor to determine the cause of the pain.
   • Although there are no drugs to increase joint fluid, your doctor may recommend a drug to reduce pain or treat an underlying condition.
2. 2 Consider physiotherapy. Physical therapy can be a good solution if you have suffered an injury or joint pain prevents you from exercising. If you've been through trauma, physical therapy can prevent further joint problems, including changes in synovial fluid.
   • Ask your doctor to recommend a physical therapist or look online for reviews.
3. 3 Ask your doctor about viscosupplementary therapy. If your synovial fluid is low or quality, your doctor may inject hyaluronic acid into the affected joint. Depending on the severity of the pain in the joint, from 1 to 5 injections are performed over several weeks. This is a quick procedure, but you will need to avoid over-activity for 48 hours after the injection.
   • You may feel pain, burning, or slight swelling after the injections. These symptoms are relieved with a cold compress and pass quickly. Call your doctor if symptoms worsen or bleeding occurs.
   • Injections are usually given when conservative treatments have proven ineffective. Although many people experience pain relief and improved joint function, viscosupplementary therapy is not suitable for everyone.