8 ways to boost bone health for stronger joints

8 ways to boost bone health for stronger joints
​

Symptoms of poor bone health include fatigue, aches, and constant pain, which worsen with time and become difficult to treat. This weakness can make the bones so fragile that fractures can even lead to fatalities and death in elderly. Ahead are seven simple ways in which you can ensure good bone health.

Nutrition plays a significant role in ensuring that a person has healthy joints and strong bones. One of the common reasons for joint pain is high uric acid, typically found in people who consume a lot of meat and alcohol. Refraining from consuming these items makes it possible to improve overall health and normalize the uric acid levels in the body to reduce joint-related pain.

Dr. Sachin Bhonsle, Senior Consultant - Orthopedics & Joint Replacement Surgery, Fortis Hospital, Mulund says, “Instead of processed food, focus on consuming vegetables and fruits, which many healthcare professionals call 'eating a rainbow'. In simple terminology, eating the rainbow involves eating fruits and vegetables of different colors, every day. Consuming these fruits and vegetables provides the body with various vitamins, minerals, and phytochemicals that will lead to overall well-being and health.”

As a person ages, their body will need calcium, vitamin D, and other nutrients to keep their bones strong and dense. You can increase calcium intake by consuming low-fat dairy products, dark green and leafy vegetables, Almonds, and foods containing calcium. You can also take a supplement, particularly if it is recommended by a doctor.

Getting enough bone-supporting nutrients, including calcium and Vitamin D, is essential to keep bones strong & healthy. For Vitamin D, make sure you step outside in the sun for at least 2-3 hours daily. If that is not possible, you can supplement or eat foods with vitamin D, including oily fish, eggs, and fortified milk. Calcium and Vitamin D supplements should be taken only after consultation with a specialist.

Weight-bearing exercises are vital to helping bones stay strong for long. Some bone health exercises include walking, jogging, climbing stairs, jumping rope, dancing, tennis, or basketball. These exercises will also help you fight Arthritis. Since exercises also release Endorphins, they are a great way to beat stress. After a long, stressful, and tiring day, spending time during physical activity can help put your mind at ease.

To maintain strong and healthy bones and joints, the amount of water that needs to be consumed varies according to factors like age, gender, weight, activity level, and climate. It is also important to note that dehydration impacts the body's ability to maintain healthy cartilage as well as bone turnover. Water is essential for bone remodeling which is breaking down old bone tissue and replacing it with new bone.

It is no surprise that obesity puts a lot of extra weight and strain on the body's joints and bones. While earlier it’s true that low weight by starvation could lead to Osteoporosis, and losing weight can cause bone loss, the weight loss has to be affected by correct dietary regime and exercises. Obesity is directly linked to comorbidities like type 2 Diabetes and Chronic Kidney Disease, which can cause bone loss, poor bone quality and increased risk of hip & spine fractures.

Physical activity is vital for the overall health of a person. They have multi-fold benefits as they help to build fitness and stamina while ensuring strong bones, powerful muscles, flexible joints, improved lung capacity, cardiac fitness, weight control and improved mental well-being.

If you are older and are concerned about losing bone density that can cause bone-related disorders like Osteoporosis and Arthritis, it is highly recommended that you make an appointment with a specialized doctor for more information. Your doctor can advise a bone density test to tell you if you are at risk for these conditions, and tell you how to improve your bone and joint health.

It's normal to have some muscle aches, especially after being physically active. However, if you have pain lasting more than 48 hours, it is best to rest your bones and muscles. Always consult a doctor instead of self-medicating, as working through the pain can lead to even more significant injuries.