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How to Keep Your Bones and Joints Healthy

How to Keep Your Bones and Joints Healthy

Aging can bring a lot of changes to our bodies. Among which are the thinning of the bones and weakening of the joints. The good news is, you can do something today to halt the thinning of your bones and preserve joint health.

  • Add more vegetables to your diet
    Vegetables aren’t just good for keeping you regular. Many vegetables are good sources of vitamin C, which helps promote the production of bone-forming cells. Green and yellow veggies are great as they help in bone mineralization.
     
  • Choose your footwear wisely
    According to experts, constantly wearing high-heeled shoes (about 3 inches or higher) can stress your foot seven times than one-inch heeled shoes. Not only that, but high-heeled shoes can also put a strain on your knees, increasing your risk for osteoarthritis. 
  • Do strength training
    Cardio is great for heart health but when it comes to bone health, you can benefit a lot from doing strength training.

    If you haven’t tried strength training before, it’s important to seek the advice of a fitness professional as strength training is more than just about lifting. It involves proper breathing and technique. You could easily hurt yourself if you’re not careful. 

  • Sit and stand
    Staying in one position for so long is not good for you. If your job entails prolonged sitting or standing, make sure you take mini-breaks to stretch out and change your position. 
  • Keep a healthy weight
    Keeping a healthy weight is one of the best things you can do to preserve joint health. Adding more weight to your body can add strain on your weight-bearing joints such as your knees and hips. This is why overweight people tend to have hip or knee issues. 
  • Get your bone mineral density tested
    A simple X-ray test called DXA can give doctors an idea of your bone health. This test is highly recommended for women within two years of menopause.
    DXA may be recommended earlier on for both men and women with certain diseases or those who are taking medications that increase their risk of osteoporosis.

 

References:

https://health.clevelandclinic.org/7-tips-for-healthy-bones-2/

https://www.webmd.com/arthritis/caring-your-joints#1

https://www.arthritis.org/living-with-arthritis/pain-management/joint-protection/joint-health.php