7 Tips to Improve the Health of Your Bones and Joints (Oct 12-20 Bone and Joint Health Action Week)
Did you know more than 50% of the US population above the age of 18 years is affected by bone and joint conditions? Given an aging population and an increasingly sedentary lifestyle, the situation is likely to only get worse unless decisive action is taken soon!
Bone and Joint Health Action Week is held every year in the month of October to encourage more people to take up physical activities and healthy eating habits for better bone and joint health. Here are 7 important tips that will help you stay fit and healthy as you grow older:
- Consume High-Calcium Foods: Dark green leafy vegetables, broccoli, almonds, fortified tofu and soy milk, and fish such as salmon or sardines are good calcium-rich foods.
- Weight-Bearing Exercise: Any exercise that places compressive stress on the bones such as jogging, stair climbing, weight training, aerobics, dancing or sports and is a great way to improve bone mineral density and boost bone health.
- Calcium Supplementation: The recommended calcium requirement is about 1000 mg between the ages of 20 to 40 years. Menopausal women and the elderly may need up to 1500 mg per day. It is best to check with your doctor to determine your specific requirements before taking any supplements.
- Vitamins D: As it is obtained from sunlight, vitamin D is also known as the sunshine vitamin. It helps your body properly absorb calcium from the food you eat. If you are living in or around Newport Beach in California, a few minutes in the sun every day is enough to meet your daily vitamin D requirements.
- Stop Smoking & Drink in Moderation: Smoking and excessive drinking can cause calcium to leach out of your bones leading to brittleness and increased risk of fractures. Taking steps of get rid of these habits will significantly improve your bone health.
- Avoid Low-Calorie Diets: Drastic reduction is calories to lose weight can reduce your bone mineral density. A balanced diet of at least 1200 calories is necessary to maintain your bone mass
- Maintain Stable and Healthy Weight: Being overweight or obese can impair bone quality and increase your risk of fracture due to the increased stresses on the bone. On the other hand, a lower-than-normal bodyweight increases your risk of osteoporosis, especially if you are menopausal. Achieving and maintaining your ideal body mass index through sensible dieting and exercising is the right way to keep your bones and joints healthy.
The NewportCare Medical Group is an outcome-driven practice that offers personalized, high quality care to each patient. For all appointments and inquiries, please call (949) 491-9991.