Maintaining strong bones and healthy joints is crucial for an active life. As we age, bones lose density, leading to osteoporosis. However, with proper habits, bone strength and joint flexibility can be built and preserved into later years, according to Rebecca Rajfer, MD, an orthopedic surgeon at Loma Linda University Health.
Dr. Rajfer emphasizes the importance of strengthening bones and joints as we age, as bone breakdown becomes more noticeable. He shares six ways to keep bones and joints healthy and strong, despite the natural part of aging.
1. Include exercises involving weight bearing
Engaging in weight-bearing exercises like walking, jogging, swimming, tennis, and more is crucial for building strong bones and maintaining healthy joints. These exercises stimulate bone sensors, resulting in increased bone tissue and strength.
By age 30, peak bone mass is reached, so it’s crucial to engage in exercises to build it before and after. Building bone mass doesn’t require specialized equipment, just your body weight. Walking has a powerful impact on the body.
2. Keep up a nutritious diet
Consuming calcium-rich foods like dairy, leafy greens, tofu, almonds, broccoli, and canned salmon with bones is crucial for bone and joint health. Vitamin D, found in fortified cereals, orange juice, milk, mushrooms, eggs, and oily fish like salmon and tuna, aids in calcium absorption and is best absorbed through direct sunlight exposure.
3. When required, take vitamins
A healthy diet rich in calcium and vitamin D supports bone health, but some individuals may need supplements due to factors like age, gender, race, inadequate dietary intake, and limited sunlight exposure.
Higher calcium and vitamin D levels are necessary as people age because of the increased risk of bone density loss, especially in post-menopausal women. Medical conditions and medications can also interfere with absorption, increasing the need for supplementation.
4. Limit alcohol intake and abstain from smoking
Excessive alcohol consumption and smoking can weaken bones, increasing fracture risk. Rajfer emphasizes avoiding tobacco products and limiting alcohol intake for bone health and overall well-being. Avoiding tobacco and excessive alcohol consumption is crucial for maintaining strong bones.
5. Take precautions against falls
The risk of fractures and falls rises with age. Rajfer advises older adults to take precautions like wearing appropriate footwear, avoiding tripping hazards, and using mobility aids. As bones become more brittle and joints become more vulnerable, recovery from falls becomes harder. Fall prevention reduces injury risk and protects long-term health. Everyone should have a way to call for help in case of a fall.
6. See Your Physician Frequently
Regular medical checkups are crucial for bone and joint health, with bone density scans detecting early signs of osteoporosis. Doctors can assess bone health, recommend medications, and suggest lifestyle changes. By following these six tips, individuals can build and maintain strong bones and joints, ensuring long-term health and mobility.
