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Wednesday, Oct 22, 2014
Health & Fitness

Get hip to these joint saving suggestions


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Replacement hipsters, says the Urban Dictionary, is an elderly person who, “by simply continuing to dress as she or he has since before you were born, unintentionally ends up wearing outfits that would have taken you weeks to put together at your favorite thrift shop.

And hip replacements? Well, they’re the get-you-up-and-dancing-again joint repair procedure that’s done more than 230,000 times a year in the U.S., usually the result of osteoarthritis — the erosion of cartilage between joint bones and of the bones themselves. Sometimes it’s done to repair a hip fracture after a fall. And although 80 percent of replacements last a lifetime without revision, not needing one would be even better. So get hip to our recommendations:

Get your omega-3 fatty acids. The higher your red blood cells’ level of omega-3 fatty acids, the less likely you are to have a hip fracture. Getting enough from food and supplements also reduces bodywide inflammation associated with osteoarthritis, and that eases joint pain. We like DHA omega-3 in salmon and ocean trout and in algal oil supplements (go for 4 ounces of fish three times a week, or a 900 milligrams supplement daily).

Practice tai chi. The Chinese martial art promotes balance and protects against falls.

Do weight training. Light, repetitive exercises using hand weights or stretch bands help protect your bones.

Eat a diet rich in dark leafy greens and canned salmon and sardines with bones. They’re loaded with bone-building calcium, especially when you team them with magnesium-rich foods (almonds, spinach and soy beans) and vitamin D-3. Take 1,000 IU daily until you get your blood level checked; then take the amount you need.

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Is your favorite sports team driving you N.U.T.S. (Nutritional Upset from Team Stress)? It might be. In Cleveland, where Dr. Mike lives, obesity rates are 30 percent,and the Browns haven’t won a division championship since 1989! In Dr. Oz’s New York City, 58 percent of adults are either obese or overweight, and the Giants and Jets drive fans crazy.

One study explains the relationship between heartbreaking sports franchises and obesity: Supporters of losing football teams increase the amount of saturated fat they eat by 16 percent on the Monday following a loss. For Cleveland and New York fans, that’s a lot of extra sausage, bacon and burgers! And talk about heartbreak! Those foods increase the risk of cognitive problems, sexual dysfunction and cause real traffic jams Mondays and Tuesdays in our cardiac care units!

Fortunately, researchers have discovered that after a crushing defeat, writing down what you like about yourself (seriously!) can break the N.U.T.S. curse. That’s how strongly attitude and mood influence food choices. Here are some other mood-lifters that just may keep you from getting N.U.T.S.

Schedule a “huddle-up” if a loss occurs. Intimacy and passion boots oxytocin and serotonin levels; both hormones elevate mood and reduce stress.

Cool it. Reduce bodywide inflammation (it can trigger depression and anxiety) by eating a plant-based diet and getting plenty of omega-3s and omega-7. Enjoy walnuts (for omega-3s) and macadamia nuts (for omega-7) or take supplements of purified omega-7 and DHA-omega-3. And eliminate all added sugar and sugar syrups, and any grain that isn’t 100 percent whole.

Mehmet Oz, M.D., is host of “The Dr. Oz Show,” and Mike Roizen, M.D., is chief wellness officer and chair of the Wellness Institute at the Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.

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