How to Keep Your Bones and Joints Healthy
- January 30, 2020
- William Lewis
Weak bones and sore joints seem to many a natural and inevitable result of the ageing of the body. However, their condition can be changed for the better, if you do prevention at the beginning of adulthood and in youth.
Prevention started at the peak of a good shape, excellent condition of the bone and other tissues, efficient metabolism, guarantees the health of joints and bones in the future, when the natural mechanism of ageing of the body starts. Supplements can be a great way of prevention – you can order Glucosamine and Chondroitin online.
Why is the prevention of ageing and bone and joint disease important?
Prevention is especially relevant in the modern world, because due to physical inactivity, fast food and processed foods, bad habits and other unfavourable factors, bone and joint diseases are noticeably younger.
Bones and joints in the literal sense of the word support all body systems and provide movement of the body in space, as well as the entire range of motor capabilities. Therefore, they must remain strong and healthy.
The human skeleton is constantly experiencing imperceptible changes: bone and connective tissue are constantly destroyed and updated.
Up to 30 years (approximately), when a peak in bone mass is usually reached (which varies for different people), the body creates bone and connective tissue faster. After 30 years, renewal naturally slows down. The destruction goes faster than the growth of new cells that make up the bones and joints of people.
What affects the health of joints and bones in different people?
The condition of the joints and bones is not the same in people of the same age.
- The female body is more fragile compared to the male. Representatives of the fair sex have lower bone mass, and the joints are not as massive as those of the stronger sex.
- Some people have additional “bonuses” due to genetic characteristics.
- Others have a healthier musculoskeletal system due to proper nutrition in childhood and adolescence.
- Many suffer various injuries throughout life, the echoes of which follow them as they age, transforming into serious diseases of the joints and bones.
These and some other factors affect the rate of natural depletion of bone and connective tissue. When the condition of the musculoskeletal system worsens, because the body cannot create new cells at the same rate as old cells die, the bones and joints become weak, brittle.
Although talking about menopause and old age, the dangers of osteoporosis and other illnesses seem distant in youth, it should be remembered that youth flies very quickly. If the destruction process starts, it is very difficult to stop. Therefore, prevention should begin at a young age to strengthen the body, grow the maximum possible amount of healthy bone tissue.
Unfortunately, some genetic risk factors for the development of osteoporosis and other diseases of bones and joints, which are representatives of the Asian and white races during menopause, cannot be changed. But prevention, begun as early as possible, even they will bring the desired results, in the form of a better state of health of bones and joints.
Tips for maintaining healthy and youthful bones and joints of the body
Find out your family story
Family history is one of the key indicators of bone health. For example, a person is at risk of developing this disease if at least one of his parents, brothers or sisters has been diagnosed with osteoporosis.
Perhaps the issue of bone and joint health may not seem very appropriate at a family holiday. But he is very important. Therefore, find a better moment and certainly ask it to your grandmother and other relatives.
Eat More Calcium
For most people, the health of the musculoskeletal system is justifiably associated with calcium intake. This mineral substance is important for the proper development of the musculoskeletal system, ensures the optimal functioning of muscles, nerves, the effective secretion of hormones and regulates blood pressure.
A study by scientists from New Zealand conducted in 1995 among women after menopause showed that calcium supplementation improves bone density.
You should eat foods that are rich in calcium, such as:
Do not forget about vitamin D
Prevention of diseases of the joints and bones can be ineffective if the use of this substance does not accompany calcium intake. It is a key nutrient that helps to absorb calcium. Therefore, the menu must combine food sources of calcium with foods rich in vitamin D.
You can increase Vitamin D intake by eating:
• Foods fortified with this nutrient.
• Egg yolk;
The human body independently produces vitamin D under the influence of solar radiation. To ensure its production, it is enough to sunbathe for 10 to 15 minutes three times a week.
However, in the cold season, residents of the northern latitudes are deprived of this opportunity due to harsh climatic conditions. Some studies show that a lack of sunlight negatively affects bone quality and joint health, in particular, women who have entered menopause. Therefore, in winter, in adulthood, an additional intake of calciferol (vitamin D) may be recommended.
Before you start taking vitamin D supplements (in particular, vitamin D3), discuss its advisability with your doctor.
Eat plenty of vitamin K
Vitamin K is better known as an assistant in the coagulation process. But, also, it can support your body to produce different proteins necessary for bone and joints health, although the precise mechanism of its action remains unclear.
A comparative study on young rats, conducted in 2005 by Japanese scientists, showed that taking vitamin K can have various effects. Vitamin K effectively works in tandem with vitamin D, stimulating the absorption of calcium in the intestine, only on the condition that this diet is enriched with this mineral.
The best nutritional sources of vitamin K are:
Include potassium in the diet
Potassium is not considered a guarantor of healthy bones and joints. This mineral substance helps to exchange signals to nerves and muscles, and also provides the ability to remove waste from cells.
A 2009 study in Australia showed that a diet that has a lot of potassium diet could help us keep the health of our bones up to mark, including women who have crossed menopause. The difference in bone density between women who followed the diet with a high level of potassium and those who consumed little of this mineral substance was 8% in favour of the former.
Potassium is found in:
• potatoes (especially in the peel);
Regular exercise is a key prerequisite for maintaining good health, including the musculoskeletal system.
A comparative study conducted by American scientists in 1998 among young women of different weights, physiques, and different physical activities showed that fitness lovers had the highest bone density.
The most effective for maintaining healthy joints and bones are:
Studies show that fitness serves the prevention of diseases of the joints and bones.
Bonus for people of mature age: good physical preparation not only contributes to the creation of a margin of safety for the body but also develops skill and flexibility. These skills help prevent accidental falls and other accidents in everyday life, as well as related fractures, dislocations, etc.
Control your drinking habits
Excessive drinking can cause bone loss because it inhibits the mode of action of vitamin D.
Although moderate consumption, as shown by some studies, is really useful. American scientists have concluded that, compared with teetotalers and alcoholics, people who consume moderate amounts of alcohol have a lower risk of fractures.
A moderate amount of alcoholic beverages is:
• one glass of wine for the fair sex per day;
• two glasses of wine for the stronger sex per day.
Prevention of ageing and pathology of the musculoskeletal system is another good reason to give up a bad habit. Numerous studies have shown that smoking interferes with the effective absorption of calcium by the body and leads to a decrease in bone mass. Here is what smoking does to your bones.
American scientists have found that smoking is associated with the risk of one of the most serious injuries – a hip fracture.
These tips will help you keep your bones and joints healthy and strong. Never settle for less if you want to enjoy a healthy and happy old age