October is bone and joint health awareness month. While these conditions are often associated with age, as 75% of individuals over 65 have one, now is a great time to think about ways to improve your bone and joint health, regardless of your age or personal risk factors. The orthopedic specialists at UAB Medical West are here to share how you can keep your bones and joints healthy.
How to Maintain Bone & Joint Health
Healthy bones and joints allow you to move around more comfortably. While bone and joint conditions are often associated with aging, it is never too early to consider caring for these vital parts of your body. Below, we highlight some tips on maintaining your bone and joint health at any age.
1. Low-Impact Exercise
Like any other part of your body, exercise can be beneficial for your bones and joints. Ideally, you should opt for exercises that have a lower impact on your bones and joints, including:
- Walking
- Yoga
- Swimming
- Strength Training
Before you start a new exercise program, please consult with your doctor. They can provide you with guidance on how to exercise safely, especially if you have conditions like arthritis, which affects the bones and joints.
2. Healthy Diet
Diet can make a difference for many health concerns, including those affecting your bones and joints. A diet for healthy bones and joints includes foods rich in these nutrients:
Calcium
Calcium helps to build strong bones by increasing their density. Good sources of calcium include dairy products and leafy greens.
Protein
Protein is essential for bone density and joint health. Choose healthier sources, such as lean meats and plant-based options.
Vitamin D
Along with regular sun exposure, you can get Vitamin D from fortified grain and dairy products. This will help to build stronger bones.
Vitamin C
By reducing inflammation, Vitamin C helps maintain healthy joints. Berries and citrus fruits are excellent sources of this vitamin.
Vitamin B12
A Vitamin B12 deficiency can lead to brittle bones and potential fractures. Fortified cereals and dairy products are good sources of this vitamin.
If you’re not sure how to start incorporating these foods into your diet, consider consulting with a nutritionist for a customized diet plan. Also, along with adding foods greater in certain nutrients to your diet, consider reducing your intake of less healthy foods and beverages, especially alcohol, which can reduce bone density.
3. Prevent Injuries
Broken bones and other injuries can impact your overall bone and joint health. You may need surgery and physical therapy to recover from an injury fully. To avoid injuries, take the following preventative steps:
- Use protective equipment when playing sports.
- Wear proper fitting and supportive footwear.
- Remove rugs and other tripping hazards from your home.
- Implement ergonomic practices and furniture in your workspace.
If you do seriously injure yourself, seek help immediately. Doing so will help you recover faster and more fully. After an injury, be sure to seek the appropriate rehabilitation services, including physical therapy.
4. Know Your Family History
Certain bone and joint conditions, like osteoporosis, can be genetic. This is especially the case for people of certain ethnicities, as those who are of Asian or Caucasian descent are at a higher risk of developing particular bone and joint conditions. Also, gender plays a role, as women tend to be at a higher risk of such conditions.
Regardless of your gender or ethnicity, discussing your family medical history can help you determine your personal risk factors for specific conditions. From there, you and your physician can take proactive steps to maintain your bone and joint health. To get started, schedule a regular wellness exam at one of our health centers.
5. Regular Examinations
While some conditions require the services of an orthopedic specialist, discussing your bone and joint health at your regular wellness exam can help you get the treatment you need. Your physician can help you to make appropriate lifestyle changes or refer you to a specialist for treatment if needed.
Maintain Bone & Joint Health at UAB Medical West
No matter what your age or personal risk factors are, it’s never too early to take proactive steps to maintain your bone and joint health. To learn how you can do that, contact UAB Medical West to schedule an appointment with one of our orthopedic specialists. We want to be your partner in maintaining your bone and joint health.
Make UAB Medical West Your Partner in Bone & Joint Health
Maintaining your bone and joint health allows you to move around more comfortably and keep up with your active lifestyle, regardless of age. Consider contacting UAB Medical West to learn how our orthopedic services can help you keep your bones and joints healthy.