How to keep aches and pains at bay

ACHES and pains, particularly when it comes to muscles and joints, aren’t always a sign of something sinister. 

But these common complaints can develop into heftier problems, especially if left untreated.

Katherine Cran, physiotherapist at Bupa, says musculoskeletal issues are frequently the result of bad posture and a lack of movement – often due to desk-bound working, but also from sitting anywhere for too long.

“It’s worrying that so many people are affected by muscle, bone and joint pain. While most pain can be managed through rest and light exercise, if the pain is severe, you’re worried or if you are also suffering from other symptoms, always seek medical advice,” she says.

We could all benefit from a few simple actions to help keep joints supple and pain at bay. Cran suggests incorporating these things into your day:

* In the morning and afternoon, reach your arms across your body to stretch out your shoulders and to keep your shoulder blades moving – this will help your posture.

* Help keep your joints mobile and prevent stiffness by doing some simple exercises and stretches throughout the day such as gently rotating your ankles, lifting your knees and extending your legs.

* Avoid sitting for too long – try a mixture of standing and sitting throughout the day, such as standing while taking phone calls, or by suggesting standing or walking meetings to your colleagues.

* Generally try and increase the amount of physical activity you do during the day, whether it’s during your commute and walking a little bit further to the workplace, walking around the block at lunchtime or committing to taking the stairs, rather than the lift.

* Make sure you think about your posture while sitting or standing – move any equipment you need, such as telephones, keyboards or your computer mouse, so that they’re within easy reach and at a comfortable height to avoid any awkward stretching.

While exercise is essential the right diet helps too, says Orla Walsh, dietitian with the Dublin Nutrition Centre.

“It’s important to get omega 3 fatty acids into your diet from a mixture of sources including oily fish, chia seeds, walnuts, rapeseed oil, flaxseed as well as soya foods.”

Oily fish also contains vitamin D, which is good for joint health. Aim to eat it once to twice per week, says Walsh.

“I would also recommend that there is some focus on the diet to reduce sugar intake.”

She encourages clients to take the following simple steps:

* Keep a record of how many confectionery items consumed daily.

* Make sure that there is more vegetables than carbohydrates at each meal.

Hydration is also key to body flexibility. “You need to drink daily at least 30ml of fluid for every kg that you weigh.

“Ideally, your urine should always be pale in colour.”

In addition, she recommends foods such as apples, berries, onions, ginger, cherries, and turmeric contain compounds that have been shown to reduce joint inflammation.

“Apples and cherries also contain the red pigment anthocyanin which has anti-inflammatory properties.”