Good Bone & Joint Health Tips

The bones are the solid structures that make up the skeletal system and give your body support. Joints are the junction points where the bones come together. They allow movement and add stability to your skeleton. If your bones and joints are in bad shape or are allowed to get in bad shape, your body can develop osteoporosis, arthritis and a lack of mobility.

Weight Control

• Being obese or overweight comes with many complications, including high blood pressure, cancer, depression, heart disease, stroke and Type 2 diabetes. When you are obese, the excess weight also poses a problem for your joints. They take a lot more impact to move you from one location to another. This can lead to the development of osteoarthritis, a deterioration of the joints. To avoid this, keep your weight under control by eating a healthy diet. Avoid high-calorie foods with minimal nutrients, such as fast food, deep fried foods, processed foods and refined sugars. These foods are also high in acid, which can lead to joint inflammation.

Movement

• Living a sedentary lifestyle with the absence of regular movement increases your chances of gaining weight and also developing weak bones and stiff joints. To avoid this, get some daily movement. Movement doesn't have to be elaborate and complicated; it can be a simple 30 minutes of walking, playing Frisbee or throwing a football in the park. Beneficial movement can be broken up into three 10 minute sessions, if time is an issue.

Weight Bearing Exercise

• As you age, your bones naturally become less dense and your joints become less mobile, which can result in osteoporosis. Strengthen your joints and bones with weight bearing exercises that involve your whole body. These exercises can be done with free weights, machines or cables. Some examples are chest presses, shoulder presses, back rows, tricep extensions, bicep curls and leg presses. Along with the muscles, the bones also respond to exercise and get stronger.

Flexibility

• Yoga is known for its mind and body benefits, but it can also be beneficial to your bones, joints and connective tissue. Yoga is low impact and is performed by holding isometric contractions, allowing the joints to become better lubricated and more flexible; the bones also benefit because of the load placed on them during yoga.

Dietary Aids

• There are specific dietary approaches that can help preserve bone and joint health. Calcium contributes to bone health and is found in milk, yogurt, cheese and ice cream. To help the absorption of calcium, foods that contain magnesium, vitamin-D and phosphorus, such as nuts, seeds, soy and whole grains, should also be eaten.

  Water is also important to help flush toxins from the body and help lubricate the joints. Consume water in place of other high-calorie, low-nutrient beverages such as soda, sweetened teas, coffee and alcohol. These beverages also are acidic and can leech calcium away from the bones, making them weaker.