We don’t think much about our bones and joints – until they start giving us trouble, that is. If you’ve ever had a long period of recovery after a broken bone, or suffered with a chronic joint ailment such as arthritis, you’ll know how important your bones and joints are to your overall wellbeing.
Most of us know that eating food rich in calcium and getting enough vitamin D is important to our bone and joint health. But what else can we do to make sure our bones are healthy and strong? In honour of bone and joint week from October 12 to 20 (and World Osteoporosis Day on October 20), here are six other things you can do:
- Do regular weight-bearing exercises
Bones are living tissue, which means they respond to external stimuli. More specifically, putting them under stress from high-impact exercise such as running stimulates the body to produce new bone tissue. This new bone tissue helps to increase bone mineral density, which in turn makes bones stronger and helps to prevent diseases such as osteoporosis. In addition, resistance and weight-bearing training helps to increase muscle mass, balance and coordination which in turn helps support the bones. For optimal joint health, exercises to improve your strength and flexibility include squats, push-ups, lunges and shoulder presses.
- Include anti-inflammatory foods in your diet
Inflammation is one of the most common causes of joint pain, so eating anti-inflammatory foods can help to alleviate joint discomfort if you’re prone to it. Some of these anti-inflammatory foods include garlic, onions, turmeric and foods rich in vitamin C such as oranges, limes, guavas and red peppers. Fatty fish such as salmon and tuna are also good for reducing inflammation and stiffness, as they’re packed with Omega-3 fatty acids which act as a lubricant within your joint tissue.
3. Eat protein
It’s not just muscles that consist of protein – did you know that about 50% of your bone is made of protein too? Eating a protein-rich diet, whether it’s from meat or plant-based sources, therefore helps your bones renew and strengthen. However, research has also found that a low protein intake decreases calcium absorption, and can also affect the rate at which new bone tissue forms.
- Avoid foods and habits that deplete calcium
Besides a lack of protein, other foods and lifestyle habits can also deplete the calcium stores in your body. These can include things such as eating too much salt and sugar, caffeine, refined carbohydrates and overconsuming alcohol. Smoking can also leach key nutrients including calcium from your bones – especially if you’re a consistent long-term smoker.
- Don’t leave pain untreated
Pain is your body’s way of telling you that something is out of alignment, and this is particularly true when it comes to your joints. While non-steroidal anti-inflammatories (NSAIDs) can help relieve pain temporarily, they don’t address the root cause. Whether you choose to consult with a physiotherapist or chiropractor, it’s important to look at what is causing the pain in the first place and seek treatment from there. If you belong to a medical aid, your specific plan may include this kind of treatment. Fedhealth, for example, offers a conservative back and neck rehabilitation programme that includes 30 hours of treatment for members suffering from neck and back pain. It’s built on the principle of active muscle reconditioning, and is supported by scientific clinical studies showing that exercise reduces pain and can normalise function in many cases.
- Get enough sleep
There are so many benefits to getting good quality sleep on a consistent basis, and one of them is that it benefits our bone health. That’s because bone tissue regenerates while we sleep. Conversely, not getting enough sleep over the long term – such as if you’re an insomniac – is now being linked to an increased risk of osteoporosis. The usual guidelines apply here: go to bed earlier rather than later, and cut down on stimulants and screentime at least an hour before bedtime.
Improving your bone and joint health isn’t only about limiting injuries in the short term – it’s an investment in your overall longevity, helping you live a healthier, better quality of life as you age.
