As we age, maintaining bone and joint health becomes crucial for a future without joint pain.
“This World Bone and Joint Week, it is important to remember that your bones and joints are the framework that supports your body’s structure and allows for smooth, pain-free movement,” explains Selvan Naicker, brand manager for OsteoEze®. Healthy bones are dense and strong, while healthy joints—where bones meet—are cushioned by cartilage, ligaments, and synovial fluid that enable ease of motion.
Osteoporosis and arthritis are two of the more serious conditions that can affect our joints and bones when we get older. According to the International Osteoporosis Foundation, osteoporosis affects 1 in 3 women and 1 in 5 men over 50 years old while arthritis is one of the leading causes of disability globally, affecting over 350 million people. However, it is important to remember that these two conditions are not the only challenges that can affect your bones and joints as you age. Pain can arise from stiffness in your joints due to lack of lubrication, thinness of cartilage and shortening of ligaments. Women after menopause can lose bone mass or density as they age, due to their bones losing calcium and other minerals.
There are different ways that aging can affect your bone and joint health, but there are also many ways that you can contribute to the health of your body to help keep it in good condition now and while aging:
A sedentary lifestyle can lead to weakened bones and stiff joints. Prolonged inactivity can cause the body to lose bone density and weaken muscles that support joint function. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) people who live sedentary lifestyles are at a greater risk of developing osteoporosis and osteoarthritis.
An unbalanced diet that lacks essential nutrients like calcium, vitamin D, and magnesium can impair bone strength and joint flexibility. Excessive consumption of sugary foods and drinks, processed food, and alcohol can contribute to inflammation and a reduction in bone density.
While exercise is critical for bone and joint health, overdoing high-impact activities such as running or weightlifting without proper form can increase the risk of joint injuries, cartilage wear, and stress fractures. Listen to your body and be sure to incorporate low-impact exercises into your exercise regime.
Smoking has a detrimental effect on bone health by reducing bone density and slowing the production of bone-forming cells. Additionally, smoking can impair blood flow to the joints, leading to stiffness and pain.
“By making changes to your lifestyle – at any age – you are making the decision to help look after your body when you are older,” comments Naicker.
He continues by saying that it is only human to put off making changes that won’t impact us now, however, these types of changes – diet, exercise, healthier choices – will always have a positive impact on your life. Naicker offers the following lifestyle changes that can have a positive influence on your joints and bones, not only in the future, but in the present as well:
Regular weight-bearing exercises, such as walking, jogging, dancing, and resistance training, can help build and maintain bone density. Activities like yoga or Pilates can improve joint flexibility and strengthen the muscles that support your joints. For those with existing joint pain or injuries, low-impact exercises like swimming, cycling, or water aerobics are gentler on the joints while still providing cardiovascular benefits and strengthening the muscles around them.
A healthy diet is essential for bone and joint health. Ensure you're consuming sufficient calcium, found in dairy products, leafy greens, and fortified foods.
Try to maintain a healthy weight. Excess weight can put extra strain on your joints, particularly your knees, hips, and spine. Studies from the Johns Hopkins Arthritis Center reveal that every pound of excess weight exerts about four pounds of additional pressure on your knee joints.
Quitting smoking can have profound effects on bone health. The Journal of Bone and Joint Surgery notes that people who stop smoking can begin to reverse some of the bone damage caused by nicotine and see improvements in bone mineral density over time.
Proper hydration is essential for joint health. The cartilage in your joints is composed of water, and dehydration can lead to joint stiffness and decreased shock absorption. Make sure to drink plenty of water throughout the day to keep your joints lubricated.
Adding a supplement to your diet ensures that you receive enough nutrients and can help give your joints the support they need to stay healthy. A supplement such as OsteoEze® Gold which includes glucosamine and chondroitin can help assist with joint mobility, lessening swelling and stiffness, maintaining healthy cartilage and building healthy collagen. Everything you need to keep your joints healthy, now and into the future.
“Bone and joint health are critical to maintaining a high quality of life as you age,” says Naicker. “Plus, it is never too late to make these lifestyle changes – every little bit helps.”
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