Prioritizing healthy habits that support your muscles, joints and bones can have long-term effects on our bodies as we age. Use National Wellness Month as a reminder to eat well, move more and care for your body from the inside out.

Move More to Boost Your Health

Exercise is one of the best ways to support your overall health at any age. If you are not currently exercising, talk to your doctor before beginning a new fitness routine.

Health experts say most adults should aim for a minimum of 150 minutes of moderate aerobic activity per week. Example activities can include swimming, dancing or a brisk daily walk.

Staying active plays a key role in preventing weight gain, supporting bone density and enhancing coordination and balance, which helps lower the risk of falls as you age.

Improving sleep quality, reducing feelings of anxiety and reducing blood pressure are immediate health benefits adults may achieve with exercise.

Long-term benefits of exercise for adults include lowering risks of heart disease, stroke, type 2 diabetes and eight types of cancer. Experts attribute regular workouts to reducing risks of developing dementia (including Alzheimer’s disease) and depression.

Why Is Good Nutrition Important?

Eating right benefits your body and overall health. The Centers for Disease Control and Prevention reports that eating nutritious foods supports muscles, strengthens bones and helps you achieve and maintain a healthy weight.

Healthy eating keeps your skin, teeth and eyes healthy, boosts immunity and helps the digestive system function. Proper nutrition lowers the risk of heart disease, type 2 diabetes and some cancers.

For your musculoskeletal health, experts recommend eating a well-balanced diet of foods rich in nutrients such as calcium, vitamin D and protein.

Your age, sex, height, weight and physical activity level determines how many calories you need. Most women require about 1,600 to 2,200 calories a day. Most men need about 2,200 to 3,000 calories a day.

Simple Nutrition Tips to Fuel Your Body Right

A balanced diet starts with a variety of vegetables, including dark leafy greens as well as vibrant red and orange veggies. Fruits, especially whole fruits like apples, berries and oranges, are another essential part of a healthy diet.

• Serving size: 2 cups raw or 1 cup cooked (lettuce, kale, spinach, greens); one small piece of fruit, one wedge of melon or 8 fluid ounces of 100 percent fruit juice

When it comes to grains, aim to make at least half of them whole grains, such as brown rice, oatmeal and whole wheat bread. Whole grains provide fiber and help you feel fuller longer, which supports better digestion and weight control.

• Serving size: 1 slice of whole grain bread or 1/3 cup cooked rice

Fat-free or low-fat dairy products like milk, yogurt and cheese offer calcium and protein without the extra saturated fat. If you’re lactose-intolerant, try lactose-free options or fortified soy alternatives. Many of these products are fortified with vitamin D, which aids in the absorption of calcium.

• Serving size: 1 cup nonfat or low-fat milk or 2 ounces cheese

Protein-rich foods include lean meats, poultry and eggs. Other options include seafood, beans, peas and lentils. Consider consuming nuts, seeds and soy products, as well.

• Serving size: 2-3 ounces lean meat, skinless poultry or fish (size of a deck of cards)

Do You Have Joint Pain? Visit An Orthopedist.

During National Wellness Month, take time to focus on your health. Eating well and staying active can go a long way in supporting your body and improving your daily life.

If you’ve been dealing with joint pain or stiffness, check in with an orthopedic specialist and take the next step toward feeling better. Our board-certified physicians are accepting new patients. Schedule an appointment today.

Staying active and in shape has been a priority throughout Jerry Novak’s life, both personally and professionally. Within the past few years, persistent knee pain made it difficult to run, move comfortably and manage daily tasks.

Two years ago, during the Corvallis Turkey Trot, Novak struggled to keep pace — even as a walker. That’s when he knew something was seriously wrong with his knees.

“I realized that I could not keep up with really old people,” he said. “I mean, I’m in my 60s, but these people were like in their 70s, and they’re leaving me behind. And I thought, ‘I’m walking as fast as I can.’ After that I started having issues.”

Chronic Knee Pain Affects Work, Quality of Life

As a Marine Corps Reserves and National Guard veteran, Novak built a life around physical fitness, and pushing through pain came naturally.

“I used to run five miles a day in the summertime,” he said, recalling his youth. “I’d push myself. The Marine Corps helped me a lot with that. They pushed me and made me realize that just because you’re tired doesn’t mean you should stop, or just because you’re hurting.”

That mindset continued for 30 years on the job with the El Centro Police Department, before he retired in 2010. Today, the 65-year-old Imperial, California, resident continues to protect and serve his community as the lead court security officer at the El Centro Federal Courthouse.

“We guard the courthouse,” he said. “I’m in a job that [usually] is not very physical, but it can be. I don’t want to risk anybody else by not being able to do the job properly.”

After the 5k, Novak noticed climbing stairs became too painful at work, so he started taking the elevator. As his mobility declined, he began to lose confidence in his abilities.

When his daughter asked him to help her move, Novak said knee pain made getting in and out of his pickup truck nearly impossible.

“Getting down out of the bed of my pickup, I had to basically get down on my knees and try and crawl out,” he said. “I couldn’t jump down off of it.”

Hoping to avoid unnecessary surgery, Novak visited his primary care doctor for treatment. He modified his exercise workouts and activities and received Platelet-Rich Plasma (PRP) injections over several months with minimal relief.

“My knees got to where my quality of life was really suffering,” Novak said. “I just couldn’t walk.”

X-rays Confirm Severe Arthritis in Knees

To explore other treatment options, Novak met with orthopedic surgeon Brad S. Cohen, MD, last winter. X-rays confirmed he had severe osteoarthritis in both of his knees.

Osteoarthritis affects one in five U.S. adults. This “wear-and-tear” disease breaks down joint cartilage, causing bones to rub together, leading to pain and reduced mobility. It is a leading cause of long-term disability in the U.S.

Treatment options for chronic arthritis pain management may include weight loss, physical therapy, over-the-counter anti-inflammatory medications and injections. Physicians may recommend activity modification, like walking two miles instead of running five miles.

“When those things start failing or not working and the people are not having pain relief, that’s when we start talking about a knee replacement,” Dr. Cohen said. “I also tell them when your pain becomes five to six out of 10 on a daily basis, when you can’t really do the exercises you want [and] you’re really not having a great quality of life, you’ll know when you’re ready [for surgery].”

A patient’s pain level and treatment history help determine if surgery is the right option. Dr. Cohen said Novak was a good candidate for knee replacement for several reasons.

“He was having trouble standing in the courtroom. He was having trouble walking far distances. He was having trouble going up and down stairs. Then, on top of that, he had pain,” Dr. Cohen said. “With all those things in mind, that’s why you go ahead and have a knee replacement.”

Patient Opts for Outpatient Knee Replacement Surgeries

Approximately 790,000 knee replacement procedures are performed in the United States every year. Novak opted to have both knee replacement surgeries at an ambulatory surgery center (ASC). His first surgery on his left knee was in January, followed by his right knee six weeks later.

Patients who opt for surgeries at an ASC benefit from fewer delays, easier access and lower costs. Outpatient surgery centers focus on scheduled procedures, are simple to navigate with convenient parking, and may offer more affordable care than hospitals.

Doctors determine whether patients are suitable for outpatient surgery based on their age, existing medical conditions and the support they receive at home.

“I tell you it was great for me,” Novak said. “I just like the idea of having comprehensive care in one place. It just seemed like a good fit for me. And it worked really well.”

Physical Therapy Key to Recovery, Return to Activities

After each surgery, Novak was discharged from the ASC. Physical therapy sessions began within days, for about two to three weeks at home, followed by months of outpatient therapy.

“There was a lot of pain, but you also have to be moving,” Novak said. “It’s going to hurt, but it’s worth it in the end because you get your mobility back.”

Following joint replacement, Dr. Cohen advises his patients to avoid high-impact activities, such as running, or sports that involve contact or jumping, like basketball.

Novak said his mobility and quality of life have improved with physical therapy and exercise. As he regains strength and endurance, Novak looks forward to returning to his role at the El Centro Federal Courthouse and doing daily tasks pain-free.

“Getting in and out of my truck period — just getting in the driver’s seat — is a lot easier now,” he said. “It had gotten to the point where it just was agony because I have to step up into my truck. I can do that now without pain.”

Watching Novak reclaim mobility and confidence, Dr. Cohen applauds his successful rehabilitation and return to an active, fulfilling life.

“I’m just thrilled he had such a great result,” he said. “I’m just wishing him the best.”

Schedule Your Appointment for an Evaluation

If you are experiencing chronic pain due to arthritis, contact your orthopedist, who will evaluate your symptoms. Your doctor will help create a treatment plan tailored to you with lifestyle changes or total joint replacement.

“I really wish I’d just gone straight to the orthopedic surgeon initially,” Novak said. “I know I’ll be getting better and better. I’m at the point now where I feel a lot more confident just walking around.”

Do not ignore pain in your shoulder, hip, back or knee, because it will probably worsen. Waiting too long can complicate your condition, so call today to make an appointment.

This article is designed for educational purposes only. The information provided should not be used for diagnosing or treating a health concern or disease. It is not a substitute for professional care. If you have or suspect you may have a health concern, you should consult your healthcare provider.