Synovial fluid is a fluid that lubricates and acts as a joint cushion. Given its vital role, reduced levels of synovial fluid can have a negative impact on the health of your joints! In fact, human synovial fluid will naturally decrease as they age. However, its stability can still be maximized if you constantly hydrate your body and maintain a healthy diet. If you want, you can also take dietary supplements to relieve pain and increase joint mobility. Sometimes, your doctor will also ask you to do light exercise and regular stretching to improve joint function. Remember, whenever you have joint problems or are concerned about your joint health, contact your doctor immediately to get an accurate diagnosis and find out the right treatment method!
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Method 1 of 4: Improving Your Diet
Step 1. Drink water according to your body's needs
In addition to having a very important role in maintaining overall body health, water is also able to hydrate the body and lubricate the joints. The recommended portion of water is highly dependent on age, gender, and other personal factors.
In general, men should drink 3.5 liters of water, and women should drink 2.5 liters of water daily
Step 2. Increase consumption of fish and healthy fats
High-fat fish such as salmon or trout are good sources of nutrients for joint health. Therefore, try to eat 2-3 servings of these types of fish every week. In addition, avocados, peanuts, olive oil, and other sources of unsaturated fats are also effective at lubricating your joints. However, always remember that even healthy fats should not be eaten in excess.
- The recommended dose is 5-7 tsp. although it really depends on your age, gender, and the intensity of your activity. In general, a medium avocado contains 6 tsp. oil, 2 tbsp. peanut butter contains 4 tsp. oil, and a serving of roasted or raw peanuts contains 3-4 tsp. oil.
- When consumed in moderation, unsaturated fats, such as those found in vegetable oils, are important ingredients in a healthy diet. On the other hand, saturated and trans fats should be avoided because they can increase levels of LDL or bad cholesterol in your body. Some examples of sources of bad fats that you should avoid include: butter, shortening, red meat, lard, and processed foods.
Step 3. Eat as many vegetables and fruits as possible
Fruits and vegetables contain vitamins, minerals, nutritious fluids, and anti-swelling substances needed by the body. Green leafy vegetables, broccoli, berries, and red wine are also very rich in antioxidants. Meanwhile, the citrus and bell pepper family are very rich in vitamin C which can reduce the risk of cartilage erosion.
- The actual serving size really depends on your age, gender, and other personal factors. But in general, at least try to eat 350-450 grams of fresh fruit every day. As a guide, small apples, as well as large oranges and bananas usually weigh 250 mg.
- Try to eat 600-700 grams of vegetables every day. Instead, consume a mixture of green leafy vegetables, red and orange vegetables, and starchy vegetables such as corn or potatoes. Examples of recommended serving sizes are 250 grams of cooked spinach, sliced 2 medium carrots or 12 small carrots, and one large peeled corn.
Step 4. Avoid foods that are high in sugar and salt because both can worsen joint conditions
Although the body needs salt to stay hydrated, consuming too much salt is actually very bad for health. Therefore, limit the consumption of sugar and salt to reduce weight and maintain the health of your joints.
- Try to limit your daily salt intake to 1,000-1,500 mg. Don't add salt to your food and avoid salty snacks like chips and pretzels. If possible, substitute salt for herbs, orange juice, and other natural flavors while cooking.
- Limit sugar consumption and replace refined sugar with natural ones. For example, increase the consumption of fresh fruit and avoid foods that contain sweeteners, canned products, and other sources of processed sugar.
Step 5. Work on reducing your weight
In addition to eating foods that can improve joint health, don't forget to take care of your weight. Remember, being overweight puts more stress on your joints, especially if you have poor synovial fluid levels.
For those of you who are overweight, losing at least 5% of your body weight will reduce the stress your knees, hips, and other joints in your body feel
Method 2 of 4: Taking Dietary Supplements
Step 1. Consult the use of dietary supplements to the doctor
Although the effectiveness of dietary supplements is still being debated to this day, many people with joint disorders claim to experience positive effects (such as reduced pain) after taking them. Therefore, continue to consult with your doctor about the possibility of taking dietary supplements, ask for appropriate supplement recommendations, and share other medicines you are currently taking to reduce the risk of negative drug interactions.
- If a supplement has been proven to work for you, stick with it. On the other hand, if after 4-6 weeks there is no visible positive effect, you should stop taking it.
- Consult the use of supplements with your doctor if you are pregnant, planning to become pregnant, or are breastfeeding.
Step 2. Consider the possibility of taking a daily multivitamin
Taking a multivitamin is one way to ensure the body gets all the nutrients it needs to produce functional synovial fluid. Selenium, zinc, manganese, as well as vitamins A, C, and E are some of the important sources of nutrients needed to maintain healthy joints.
- Ask your doctor whether or not you need to take a multivitamin along with the recommended dosage. If you find it necessary, try buying a multivitamin specifically designed to improve joint health.
- Remember, eating nutritious foods is much better than taking nutritional supplements.
Step 3. Try taking a glucosamine and chondroitin supplement
Several studies have shown that glucosamine and chondroitin can relieve joint pain, prevent cartilage erosion, increase synovial fluid production, and regenerate joint structure.
- The recommended supplement dose is 300-500 mg which is divided into 3 times of consumption per day. To find out the most appropriate dose for you, try asking your doctor.
- Do not take glucosamine or chondroitin if you are pregnant, planning to become pregnant, or are breastfeeding.
- If you are taking blood-thinning medications, try asking if they might interact with glucosamine.
Step 4. Try taking hyaluronic acid capsules
Hyaluronic acid can increase the ability of synovial fluid to lubricate and absorb vibrations or shocks in the joints. For people with arthritis, doctors generally will directly inject hyaluronic acid into the joint. But in fact, you can also consume it in capsule form. If taken regularly for several months with a daily dose of 200 mg, hyaluronic acid capsules can improve the quality of synovial fluid and improve overall joint health.
Although the negative effects of hyaluronic acid interactions with other drugs are not yet known, it is still important to consult your doctor for consumption
Step 5. Take fish oil or omega 3 supplements
Omega 3 fatty acids produce substances that can improve cartilage health and joint fluid conditions. Every day, try to take supplements or meet your body's omega 3 needs by eating fatty fish, walnuts, and flaxseed products.
- The recommended daily dose of fish oil or omega 3 supplements is 500-1,000 mg. Make sure you don't take more than 2,000 mg per day.
- For those of you who are pregnant, planning to become pregnant, breastfeeding, or taking blood thinners such as warfarin, never take omega 3 supplements without a doctor's assistance.
- For those of you who are allergic to seafood, don't take fish oil!
Method 3 of 4: Exercise to Improve Joint Health
Step 1. Discuss your desire to exercise with your doctor
In addition to improving overall body health, regular exercise can also increase the ability of synovial fluid to lubricate and cushion joints. If you have a history of health problems or have low activity levels, try asking your doctor for recommendations on how to exercise safely and comfortably.
Step 2. Start slowly and try to modify activities when joint pain strikes
For example, you can first try to exercise at a light intensity for 5 minutes each day. If you have joint problems, you're more likely to feel stiff or uncomfortable for the first few weeks. Despite the situation, try to keep moving consistently. If you want, you can also move more actively when the joint feels normal, and reduce the intensity when the joint hurts.
Stop immediately if your body is in extreme pain, and if the pain gets worse during exercise
Step 3. Do low-intensity aerobic exercise
Light aerobic exercise such as walking, cycling at low speed, dancing, etc. is the best option for those of you who are experiencing joint problems. Gradually increase the intensity of exercise, and try to do light aerobic exercise for 2 hours and 30 minutes each week.
If your joints don't hurt after doing light aerobic exercise, you can start jogging, running, or cycling at a higher speed
Step 4. Try doing yoga and stretching
For those of you who have joint inflammation or other joint problems, exercising flexibility is very important. Therefore, try taking yoga classes for beginners that are appropriate for your age group, and doing light stretches every day to improve your body health and overall quality of joint movement.
- When stretching, don't force your body to do things that are unnatural or go beyond its natural limits. Try holding a position for 10-30 seconds, but don't do it for too long. Stop immediately if the body feels very sore or tense.
- If you have an injury, never stretch without the assistance of a physical therapist or other health care professional.
Step 5. If possible, do strength training
Leg strength exercises, such as squats and lunges, are very beneficial for the health of your knees, pelvis, and lower back. If you have joint problems, try lifting weights such as biceps curls and shoulder presses.
Always consult the exercise you are going to do with your doctor. For those of you who are still new, you should take special classes with expert assistance first. Trust me, the presence of a powerful instructor or trainer reduces your risk of injury
Step 6. Try swimming especially if other physical activities make your joints sore
If your joints hurt when you walk or bike, try swimming, which is more "friendly" to your joints (especially since your joints don't have to fully support your weight while in the water). Apart from swimming, you can also try walking in the water or taking a water aerobics class.
Method 4 of 4: Performing Medical Treatment
Step 1. Consult your joint disorder with your doctor
If you experience joint pain that does not go away or have a history of joint disorders, contact your doctor immediately. Besides being able to provide an accurate diagnosis, your doctor can also recommend the right treatment plan or refer you to a joint specialist.
- In fact, human synovial fluid does decrease with age (and is often associated with joint inflammation). However, real joint pain can also be caused by other health problems. To find out the most appropriate diagnosis, make sure you consult a doctor.
- Although there are no drugs that can increase the production of synovial fluid in the body, it is likely that your doctor will still prescribe medication to relieve pain or treat the condition that triggers it.
Step 2. Consider the possibility of doing physical therapy
Physical therapy will be very beneficial for those of you who have difficulty exercising on their own after experiencing an injury or disorder on their own. In addition, physical therapy can also prevent joint problems, including changes in synovial fluid levels, in later life.
Ask your doctor to recommend a physical therapist or browse the internet to find a trusted physical therapist
Step 3. Discuss the possibility of doing viscosupplementation (hyaluronic acid injection) with the doctor
If your synovial fluid level is poor or drastically reduced, your doctor has the option of injecting hyaluronic acid into the affected joint. Although it really depends on the intensity of the joint pain you feel, generally doctors will do 1-5 injections over a few weeks. This procedure doesn't take long, but you shouldn't overdo it for at least 48 hours after the injection.
- After the injection, you may experience pain, warmth, or minor swelling. If that's the case, try applying a cold pad to the injection area and it should be, your condition will improve soon after. If your condition worsens, or if you experience excessive bleeding, call your doctor immediately!
- Generally, hyaluronic acid injections are only performed if all non-surgical methods have failed. Although many people claim that joint function improves and the pain is reduced, the actual viscosupplementation method is not able to work effectively for some people.
