Wellness: Dealing with achy joints

Though the toy soldiers that march in "The Nutcracker" may perform gloriously with stiff joints, the rest of us know that day-to-day activities are nearly impossible without use of the more than 300 joints in our bodies.

Approximately 21 million adults have osteoarthritis, caused by the wear and tear that limits mobility and leads to achy joints. Usually age-related, this common form of arthritis results in erosion of the connective tissues and loss of cushioning in joints. For women, problems usually arise after age 50 in the hands, knees, ankles or feet. In men, problems arise before age 45 in wrists, hips or spine.

Though no cure exists, there are ways you can protect your joints, reduce pain and improve functional ability.

Be active. Activities such as walking and other weight-bearing activities help increase range of motion and strength, lessen joint pain, maintain cardiovascular fitness and prevent disease. Even moderate-intensity activities help, such as housework, gardening and swimming.

Get stronger. Strength training actually decreases pain and improves function — even when sitting at a desk job.

Lose weight. Excess weight puts a strain on your body, especially hips, knees and ankles. Weight loss can result in decreased pain and increased energy. To achieve these benefits, exercise and eat right, focusing on healthy foods in proper portions.

Feed your bones. Be sure you are getting enough of the nutrients that keep your body strong, including folate and vitamins D and B12, with a diet rich in whole grains and plant-based nutrients. Calcium is especially important to keep bones sturdy, so drink milk; eat yogurt, broccoli, kale, figs and salmon; and take calcium supplements as needed.

Stretch. Gentle stretching can ease the pain in stiff joints. Some studies have found that tai chi and yoga might help reduce osteoarthritis pain.

Maintain good posture. While proper posture takes more energy initially, it ultimately takes less energy and results in less pain.

You also can modify activities to eliminate unnecessary strain and pain. Apply yin-yang to your life: Alternate sitting with moving around, heavy chores with lighter tasks, sitting with standing, and using muscle strength with stretching.

Learn to distribute the load you're carrying — use more of your upper body to wax the car or carry gear in a backpack, for example.

Design workstations — whether a desk, kitchen counter or tool bench — in ways that position your joints naturally.

A proactive approach to joint health can help you feel better, improve mobility and conquer your limitations. Take charge of protecting your joints so you can resemble Tchaikovsky's party guests, not his toy soldiers.