Bones and joints of the human body go through some major changes as we age. Osteoporosis, arthritis, joint deterioration and many other related ailments results to deterioration of the quality of life in old age. But, if one desires or guidelines are given on how to ensure that the bones and joints remain strong, healthy and flexible in the advanced age.
In this guide, you will discover exactly how to help support your bones and joints: the foods to eat and avoid, the exercises to do and not do, the things to do and not to do, and the supplements to take. If you now wish not to be confined on a wheelchair as you age, begin exercising as early as now.
Bone and Joint Health: The Basics
To help you grasp the importance of your bones and joint health, let’s first start with the following section on Why Bones and Joint Care Is Important?
BONE HEALTH
Skeletal system are of instrumental importance in organizations since bones provide the shape of the body. Thanks to their special structures they serve as armor for our internal organs, support muscles, and serve as depositary for such important elements as calcium or phosphate. It is well known that bone density declines gradually with age, and thus, some older people develop diseases such as osteoporosis. This is the period when bones weaken and can easily break or be broken more easily compared to other periods in life.
The Role of Joints
Joints are a point where two or more bones in the body meet and they allow movement. Growing old, tissues such as cartilage that provide space between bones deteriorate leading to osteoarthritis with stiffness and pain being the normally associated symptoms. Joint health is significant for people to be able to move and minimize the pain that they feel.
1. Nutrition: The Right Foods to Help You Energize Your Bones and Joints
Any disease or any problem that is related to human anatomy will not develop if the nutritional value of foods consumed is good. Some nutrients have ability to help maintain bone mass density, improve joint health and prevent inflammation.
Bone Strengthening Foods
- Calcium: Calcium is the most abundant of the mineral in bone tissue and plays an important role of keeping the bones strong. The daily intake of calcium should be 1000mg for most adults, and 1200mg for those above fifty years. Sources: Milk, yogurt and cheese, kale, broccoli, almond milk, soy milk and salmon, sardine.
- Vitamin D: Vitamin D assists in the body in the uptake of calcium which makes it quintessential in bones. If they do not get enough vitamin D, it becomes impossible for their body to absorb the supplied calcium. *Sources:UVB light, oily fish (salmon, mackerel), eggs, whole grain breakfast cereals and sometimes supplements.
- Magnesium: It is essential in promoting the utilisation of vitamin D as well as calcium. *Sources:Nuts, seeds, whole grains, spinach and beans.
NUTRIENTS WITH CO-FUNCTINAL ASSOCIATION
- Omega-3 Fatty Acids: They have healthy hearts, anti-inflammatory effects and can lower the effects of joint diseases such as arthritis. *Sources:Salmon, mackerel, sardine, flax seeds, walnuts, and chia seeds.
- Collagen: Collagen is a fibrous protein the forms a structural framework for the strength and flexibility of the joints and especially the cartilages. *Sources:The paleo diet incorporates into its list of recommended foods some items such as; The bone broth, collagen peptides, chicken, and fish.
- Vitamin C: I made this discovery; Vitamin C is important for the synthesis of collagen, which is important for the tissues of your joints and bones. *Sources:orange, grape, strawberry, bell pepper, broccoli, and such alike.
Hydration: Keeping Cartilage Healthy
Fluid is important for good health of the cartilage which in turn provides cushion to our joints. Failure to take water leads to loss of flexibility hence stiffness of the joints and the associated pains.
2. Exercise: Maintaining our bones healthy and joints pliable.
It can join to maintain strength for the bones and proper functioning of joints throughout the life of the human being. Besides giving a contribution to the bone density it is useful in maintaining the joint mobility and muscle mass as well.
Weight Bearing Exercises
Most of body weight-bearing exercises enhance bone production and keep bones as healthy as possible. Both of these exercises put pressure of some kind on your bones and muscles, which makes them helpful for building bone density.
- Walking or Hiking: It is relatively simple to begin and feasible for anyone to develop. It’s important to remember this goal is at least 30 minutes a day.
- Dancing: A playful way of strengthening ones bones while rocking out to some tunes!
- Running or Jogging: If you can manage it, running gives your bones marvelous stimulus.
Weight Lifting for Bone Density
Weight training is extremely useful to maintain healthier bones as well as reducing the risks of fall. As for the bone density, strengthening exercises are good for it as well.
Weight lifting or the use of resistance bands on building up muscle mass especially for people with arthritis to prevent easy fracturing of bones.
- Pay much attention to isolating the leg, back and the abdominal muscles as these are the muscles that maintain posture and provide mobilization.
Mobility Exercises
If you can prevent joint stiffness and increase joint mobility within your body, then it becomes easier for you to move without much rigor. Low impact activities such as yoga or Pilates actually promote sound joint health.
- Tai Chi: Tai Chi is a low impact exercise that of graceful, flowing movement and has benefits that include, increased balance, flexibility and bone density.
- Swimming: Water is a good support to the joints and this means less chances of getting injured while swimming is good for the joints.
Balance and Coordination Training
We also know that balance becomes even more important as we grow old. Some examples of the measures include Balancing, Falls are common and one of the major causes of fractures.
Walking or exercising on an unstable surface such as a balance board, or even uncommon gestures like standing with wide legs apart, one leg pulled up to the knee, is good for balance and coordination.
3. Physical Activity, Diet, Weight and Supplements for Joints and Bone Formation
In other words, if healthy living is defined simply by what one eats and how they move their bodies, much more needs to be done. When you say a few modifications to your daily dosage, you can have a better bone and joint health.
Quit Smoking
Tobacco smoking has negative effects on the bone. They are affiliated with osteoporosis – the decrease in density and increased likelihood of fracturing bones. It also affects bone healing therefore quitting smoking is one way of ensuring that you maintain you bone strength.
Limited Alcohol Intake
Drinking alcohol in large amounts finally causes a decrease in the absorption of calcium and the resulting development of osteoporosis – a condition characterized by bone fragility and a tendency towards fracture. You should avoid or reduce the amount of alcohol you take to a recommend level; for women, one drink per day and for men two drinks per day at most.
Stay at A Healthy Weight
Overweight shifts more pressure on the articulations specifically the knees, hips and spine. Osteoarthritis and other joint problems can be prevented by keeping a healthy weight.
4. Supplements: Promoting the Bone and Joint Health
Sometimes any food or exercise plan that we try to implement leaves us needing some additional help in terms of supplements.
Glucosamine and chondroitin
These supplements are usually taken with respect to joint health. Glucosamine play a role in building cartilage in our joints; while chondroitin assist in improving joint lubrication. Altogether, they may be of benefit for reduction of the osteoarthritis sign and enhancement of joint flexibility.
Turmeric (Curcumin)
The spice turmeric has curcumin in it and curcumin as a compound has been shown to possess some anti-inflammatory qualities. It can also aid in minimizing pain and inflammation throughout joints including those affected by Arthritis.
Supplements of Calcium & vitamin D
There is always the option if you cannot obtain sufficient quantities of calcium or vitamin D through diet or sunlight to take supplements.
Boron
Boron is a micro-mineral that performs its function by influencing calcium metabolism, although its function in the body is not well understood. It is derived primarily from apples, pears, grapes and raisins but may be deficient in some individuals and therefore supplemental sources may be used.
5. Preventive Measures: Early Intervention
The early stages of one’s life may not be the right time to begin neglecting your bones and joints. Thus, daily modifications will help avoid the formation of problems in the future and prevent their development.
Bone Density Testing
If you have the higher risk, engage your doctor for the bone density test. This test can help find out if one has low bone mass, and this might require medication or change of lifestyle.
Protective Measures
- Use Assistive Devices: For records of balance or movement problems, other assistive devices include canes, walkers, as well as joint supports.
- Fall Prevention: Check that your home is safe in terms of falls and eliminate anything that may cause a fall, use rugs that do not have a slipper surface and place grab bars in areas like the bathroom.
Conclusion: Walking the Road to Healthy Bones and Joints for You
Caring for one’s bones and joints in your golden years is doable—it just takes the right diet, exercise, lifestyle, and medical management. Incorporating these habits into your lifestyle will guarantee you good bone and joint health throughout your remaining years.
Begin with this change today by making a couple of adjustments to your daily routine. Regardless of whether it is increasing your calorie intake of calcium rich foods, regular walking or stopping smoking, every step that is positive is a step toward better Bone and Joint health.