Aging Well in July
Arthritis affects more than 54 million Americans, with the majority being older adults. It’s more than just joint pain—arthritis can impact every aspect of life, from walking and dressing to cooking meals or enjoying time with family. As we age, arthritis becomes one of the leading causes of disability, limiting our independence and ability to stay active. But there’s hope: small, consistent changes in exercise and nutrition can make a big difference.
Staying active is key. Although arthritis may make movement uncomfortable at times, regular, gentle exercise is one of the most effective ways to manage symptoms. Physical activity helps reduce joint stiffness, strengthens the muscles that support your joints, improves flexibility, and even helps manage pain. Functional exercises—those that mimic everyday movements—are especially beneficial for older adults. These include activities like squatting to sit in a chair, stepping up onto curbs, or reaching overhead.
Low-impact options like walking, water aerobics, swimming, tai chi, yoga, or cycling are ideal for protecting the joints while still promoting mobility and strength. Even just 20–30 minutes a day of light movement can make a noticeable difference over time. Regular exercise also boosts mood, improves sleep, and supports overall well-being—important factors for anyone managing a chronic condition like arthritis.
What you eat also matters. A diet focused on anti-inflammatory foods can help reduce pain and support joint health. This includes colorful fruits and vegetables, whole grains, fatty fish like salmon or sardines, nuts, seeds, and healthy oils such as olive oil. Avoiding processed foods, excessive sugar, and unhealthy fats may also reduce inflammation. Staying hydrated is important too, as dehydration can contribute to joint stiffness.
Maintaining a healthy weight is especially important, as even a small amount of extra weight puts added pressure on your joints—especially in the knees, hips, and lower back. Proper nutrition, combined with regular physical activity, is a powerful tool for not just managing arthritis, but enhancing your overall health and function.
This July, during National Arthritis Awareness Month, take time to focus on your joint health. Whether it’s committing to a daily walk, trying a new water class, or adding more anti-inflammatory foods to your meals, every small step adds up.
With the right approach, arthritis doesn’t have to define your life. By moving more and eating well, you can stay strong, independent, and active—because better joint health means a better you.. Aging Well can support you virtually through an exercise program and nutrition. You are not alone!
A vibrant, joint-friendly summer dish packed with flavor, protein, and inflammation-fighting turmeric.
Ingredients (Serves 3–4):
For the Chicken Skewers:
1 lb boneless, skinless chicken breast or thighs, cut into 1-inch cubes
1 tablespoon olive oil
1 tablespoon lemon juice
1 teaspoon ground turmeric
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
Salt and pepper to taste
Wooden or metal skewers
Optional: chopped parsley or cilantro for garnish
For the Cucumber Yogurt Sauce:
1/2 cup plain Greek yogurt
1/3 cup finely chopped cucumber (peeled and seeded)
1 teaspoon lemon juice
1/2 teaspoon garlic powder or 1 small clove garlic, minced
Salt and pepper to taste
Instructions:
Marinate the chicken:
In a bowl, mix olive oil, lemon juice, turmeric, cumin, paprika, garlic powder, salt, and pepper. Add chicken and toss to coat. Cover and refrigerate for at least 30 minutes (or up to 2 hours).Prepare the cucumber sauce:
In a small bowl, combine yogurt, chopped cucumber, lemon juice, garlic, salt, and pepper. Stir well and refrigerate until ready to serve.Assemble and grill:
Thread marinated chicken onto skewers. Preheat the grill or grill pan to medium-high heat. Grill skewers for 3–4 minutes per side, or until chicken is cooked through and lightly charred.Serve:
Remove from grill, garnish with fresh herbs, and serve with the cucumber yogurt sauce on the side. Pairs beautifully with a fresh summer salad or quinoa.
Why This Recipe Supports Joint Health:
Turmeric contains curcumin, known for its strong anti-inflammatory and antioxidant properties.
Olive oil, garlic, and lemon offer additional anti-inflammatory and immune-boosting benefits.
Greek yogurt provides protein and probiotics, supporting gut and bone health.
Cucumber adds hydration and cooling relief—perfect for warm days.
This refreshing, arthritis-friendly dish is perfect for a summer BBQ, picnic, or simple weeknight dinner. It’s easy to prepare, rich in flavor, and supports healthy joints—helping you move and feel your best this July and beyond.
*Please note before beginning : Do not participate in any exercise program until your healthcare provider has cleared you to exercise.