So what happens to your bones when you lift weights? When the bone is stressed—which happens during strength training as the muscles pull on the bone—bone formation is stimulated.

This process of building and maintaining bone density is important for many reasons. For instance:

• Bone density can help prevent fractures
• Bone density can help prevent osteoporosis
• The denser your bones are, the more bone mass you can lose as you get older without suffering negative effects

Although both men and women reap rewards from strength training, women in particular can benefit from this preventative health strategy, as they have the highest rates of osteoporosis. After menopause, the risk increases, and if a woman is thin that risk goes even higher. The reason is estrogen—a hormone that’s one of the body’s most powerful bone builders—decreases after a woman stops menstruating.

Strength-Training Exercises

Here are several exercises that focus on increasing bone density in the hips and spine—areas that are most at risk of bone loss.

• Steps: Stand in front of the bottom step of a staircase, making sure the stair and floor are free from any loss objects. Then, hold on to the handrail and use a single leg to step up, lifting your full body weight up, hold it for a few seconds, then step down again. Perform this movement five to 10 times before switching to the other leg.
• Marches: Attach 5-pound weights with Velcro straps to each of your ankles. Then march in place, using your thigh muscles to lift your knees one at a time.
• Lunges: Standing with your hands on your hips, take an exaggerated step forward, so your thigh muscle supports your body weight, and hold that pose for several seconds before returning to a standing position. Alternate legs, and perform the series 5-10 times.

Need more reasons to give strength training a try? How about the fact that strength training has been shown to bring other health benefits, too, like improved sleep and a better mood. Plus, having strong bones as you move into old age can help keep you more independent, active and enjoying a greater quality of life.

So, remember, even though you can’t see the visible results and positive effects of strength training on your bones like you can on your muscles, it’s happening—and if you could see it, the results would be impressive. So, make the decision today to add strength training to your routine, and you’ll enjoy better health today, and into the future.

Fortunately, there are many natural remedies to try that may help reduce your joint pain. Here are some of the best ways you can take care of yourself and feel better:

• Use an Assistive Device: Assistive devices such as canes, splints, walkers and shoe inserts can be very helpful in reducing joint pain. That’s because when you use them, they redistribute your weight, which immediately takes pressure off your joints. If you already use one, consider using a second device at the same time.
• Get Braces: Braces are another option that can help—for instance, if knee pain is an issue for you, try a knee brace. It will provide extra support, improve your joint alignment while you walk and can help reduce your pain.
• Meditate: Studies have shown that meditation can help reduce pain—and as a bonus, anxiety and depression, too. If you’ve never tried it, don’t worry about “how” to do it—there is no right or wrong way. Read up on different approaches and try some out to see what works best for you.
• Exercise: Although high-impact activities, like running, can often be hard on your joints, low-impact exercises can help reduce your pain. Some great ones to try include walking, biking, water aerobics, swimming or biking. Another option is tai chi—it’s a low-impact form of exercise than helps strengthen the muscles around your joints and may help increase your range of motion and reduce the symptoms of joint pain.
• Eat Anti-Inflammatory Foods: Did you know the foods you eat can cause inflammation? Not only eliminating inflammatory foods, but consuming anti-inflammatory foods can help reduce joint pain. Get started by keeping anti-inflammatory snacks in your kitchen or take them with you when you are on the go. Some simple options are blueberries and walnuts—choose them instead of foods that contain sugar, which is known to cause inflammation.
• Lose 5 Pounds: Sometimes the idea of losing weight can seem daunting, especially if you have more than a few pounds to lose. But here’s some good news—even a small loss can go a long ways. For instance, did you know that every pound you lose results in about four pounds less pressure on your knees (July 2005 issue, Arthritis & Rheumatism, Stephen P. Messier, PhD, Wake Forest University)? That means a five-pound loss can feel like 20 pounds off your knees. So, don’t be discouraged, and remember that every pound counts.

Why not give some of these natural remedies a try? Even if they don’t make your pain disappear, chances are, they may help reduce it. And be patient and keep in mind that sometimes the results of your choices might not be noticeable right away, but if you stick with them, your efforts will likely begin to pay off sooner rather than later.

So how do you know when it’s time to consider total joint replacement? The most important factor is to think carefully about how much pain you’re experiencing and how much it is affecting the quality of your life.

To help you decide what’s right for you, here are 10 signs that it’s time to talk to your doctor about having a total joint replacement:

1. You have pain when trying to perform routine daily tasks such as dressing, bathing or climbing stairs.
2. Joint pain keeps you awake at night, even when you use pain or anti-inflammatory medications that used to help you.
3. You’ve tried non-surgical treatments, such as pain injections or physical therapy for your joint pain, but they are no longer effective for you.
4. The pain medications you use are causing new or serious side effects and you are unable to continue using them.
5. Your x-rays or imaging tests show you have significant joint damage and your doctor recommends a total joint replacement.
6. You have started to use a cane or walker every day due to joint pain.
7. Even when you’re not using your painful joint, you are still experiencing noticeable pain in that joint.
8. Joint pain, numbness or tingling is causing you to be clumsy, which is jeopardizing your safety.
9. You feel your joint pain is affecting your ability to take care of yourself or your family.
10. You feel you can no longer do your job, or perform it safely.

Besides symptoms like these, there are other things you should consider when you are thinking about total joint replacement, such as:

• Your age. Although people of all ages and conditions undergo total joint replacement, most people who get joints replaced are between 50-80 years old.
• Your bone health. If you have osteoarthritis or your bones and joints have become deformed or degenerated due to aging or disease, a total joint replacement may not only be the best option, it may be the only option.
• Your history. If you’ve had an accident where your joint was severely damaged, a total joint replacement may be the only way to regain normal use of that joint again.

Next Step: Consult with an Orthopaedic Surgeon

Finding an orthopaedic surgeon experienced in joint health and total joint replacement is critical to understanding what is best for you. Don’t wait to talk to this expert in order to get the assessment and information you need. If you wait and your joint pain worsens, the stiffness of that joint also can worsen. This can make replacing the affected joint even more difficult for your surgeon, which can lead to a longer recovery, more physical therapy and potential complications.

But on the other hand, if you take action and have your joint replaced, you could start experiencing significantly reduced pain—and an enhanced quality of life that you may have thought was long behind you.

According to WebMD, joint pain affects nearly one-third of all adults. The most common areas of joint pain include knees, hips, lower back, shoulders and neck. Treatment depends on the severity of the pain and can range from an occasional anti-inflammatory medication like ibuprofen or, for chronic cases, a prescription for a non-steroidal anti-inflammatory drug (NSAID).

A more natural approach to dealing with and preventing chronic pain is something as simple as a diet change. Processed foods, trans-fats, added sugars and artificial colors and flavorings can cause severe inflammation to the body. For some people, foods containing gluten and dairy also trigger inflammation. Switching to an anti-inflammatory diet (healthy proteins, complex carbohydrates and monounsaturated fats) and eating foods that reduce inflammation and swelling will work wonders in decreasing joint pain.

Here are some foods that have been shown to fight inflammation and ease joint pain:

• Omega-3 fatty acids. Some of the best foods to combat inflammation in the body are those high in fatty acids like fish, grass-fed beef, chia seeds, flaxseed and walnuts. Omega-3 fatty acids reduce C-reactive protein (CRP) and interleukin 6, two inflammatory proteins in the body (Source: Arthritis Foundation). Try to eat salmon, trout, tuna, mackerel, sardines and other cold-water fish 2 or 3 times a week. If you aren’t a fish eater, ask your healthcare provider about an omega-3 supplement.
• Nuts. Almonds, walnuts and pistachios are excellent sources of monounsaturated fats, which decrease inflammation, as well as protein and fiber. Aim for a handful a day.
• Oils. Extra virgin olive, avocado, walnut and safflower oils are all good sources of mono- and poly-unsaturated fats, known to have an anti-inflammatory effect. But it’s important to consider the smoke point when cooking with these oils: extra virgin olive oil should not be used in cooking. Instead, choose avocado oil, which has a high smoke point and contains fatty alcohols that are anti-inflammatory in nature” (Source: The Conscious Life).
• Cruciferous vegetables. Broccoli, cauliflower, Brussels sprouts, cabbage and kale are all members of the cruciferous family and have a compound called sulforaphane that is believed to slow cartilage damage in joints. They are also antioxidants and reduce the risk of inflammation.
• Colorful fruits & vegetables. In addition to the crucifers, eat the rainbow for antioxidants that support the immune system and fight inflammation. Especially beneficial are blueberries, blackberries, goji berries, tart cherries, spinach, raspberries and strawberries. Also, the fiber in fruits and veggies reduces CRP and helps lower body weight.
• Edamame. While people with inflammation should generally avoid dairy, soy protein products like tofu and tempeh have been found to reduce pain in joints according to a study from Oklahoma State University. An easy way to add soy to your diet is using soy protein powder.
• Spices. Turmeric, an essential spice in curry, is known for its anti-inflammatory properties in the form of curcumin and its ability to protect against joint pain. Sprinkle turmeric on soups, salads, vegetables and cooked grains (Source: Prevention).
• Teas. Black, green, oolong and white teas contain polyphenols, plant-derived compounds that active the immune system, protecting against certain diseases, including arthritis (Source: Arthritis Foundation). They may also block interleukin-1 from damaging cartilage. For polyphenol-rich tea, steep the tea bag for 5 minutes.

If you’re feeling the effects of inflammation in your joints, then cut out the processed foods and cut back on the sugar and salt. Instead, fill half your plate with vegetables, and load up on these anti-inflammatory foods. See if you don’t notice a change soon.