8 Tiny Daily Habits to Take Care of Joint and Bone Health
Joints and bones play a vital role in overall health. They provide structure to the body, protect internal organs, and help you move around with ease. But unfortunately, a lot of people don’t pay much attention to these parts of our body until something goes wrong. The reality is that joint and bone health is something everybody should all be conscious of—especially as they age.
Thankfully, there are several small changes you can make each day that will help keep your joints and bones healthy for years to come.
1. Get Plenty of Calcium and Vitamin D
One of the most important things you can do to support joint and bone health is to get enough calcium and vitamin D in your diet. Calcium helps keep bones strong, while vitamin D helps with calcium absorption. Dairy, dark leafy green vegetables, fish, eggs, tofu, soy, nuts, and whole grains are all great sources of calcium. You can also get vitamin D through oily fish, eggs, mushrooms, fortified milk or cereal, and direct exposure to sunlight.
Of course, supplements are also a great way to make sure you’re getting the nutrients that your body needs.
2. Surgical Treatments and Physical Therapy
In some cases, joint and bone health issues require more than just dietary adjustments. If you’re experiencing persistent pain or discomfort in your hips or other joints of your body due to a medical condition, it’s important to seek professional advice. Sometimes hip dysplasia treatment may be recommended, which can be either a surgical or non-surgical option. Physical therapy is also often necessary for those with joint and bone health issues, as it helps to improve strength, range of motion, and overall function.
Also, as a part of the recovery process, daily exercises tailored to your needs, like the McKenzie Method or yoga, may be recommended by your physical therapist.
3. Regular Exercise
Furthermore, low-impact activities like walking, swimming, cycling, and lightweight training are great ways to keep your bones strong and flexible, while high-impact activities like running, jumping, and tennis should be avoided if you’re at risk for joint or bone issues.
It’s also important to include balance and stretching exercises in your routine because they will help prevent injuries and maintain flexibility in the joints. Yoga and Pilates are great options because they help to improve balance and flexibility while strengthening the muscles around the joints.
Finally, if you’re at risk of developing osteoporosis or have a history of joint problems, it’s important to talk to your doctor about what type and intensity of exercise is suitable for you.
4. Avoid Excessive Weight Gain
Gaining weight can also put a strain on your joints and bones, so it’s important to stay within the recommended range for your height and age. For instance, if you’re a middle-aged adult, the ideal is to maintain a body mass index of 18.5-25. Low BMI scores can increase your risk of developing osteoporosis and other health issues.
To keep weight gain in check, aim to eat healthy foods (lots of fruits and veggies!), limit processed food intake, and get into a regular exercise routine. Again, you don’t have to run marathons or lift weights like a bodybuilder — even moderate activity such as walking 30 minutes per day can make all the difference in keeping your bones and joints healthy.
5. Take Regular Breaks While Working
If you work a job that requires you to be seated or standing for long periods, it’s important to take regular breaks to give your joints a break. This is especially true if you have arthritis or any other joint issues — standing or sitting still too long can aggravate the condition.
Therefore, make sure to change your posture often — don’t stay in the same position for too long as moving around can help keep your joints and muscles strong and avoid any strain or soreness that might otherwise occur. Taking regular breaks to stand and move around every 30 minutes can help protect your joints and bones.
Further, adding a few stretching exercises such as shoulder rolls or wrist circles into your break times could offer relief from any stiffness you experience.
6. Get Adequate Sleep
The body repairs itself while you sleep, so make sure to get enough rest. Sleep helps boost your immune system, too, which is important for fighting off inflammation and joint pain. If you're suffering from joint and bone health issues, try to get at least seven to eight hours of sleep per night. It can be tough to fit it into a busy schedule, but your body will thank you for the extra rest!
Additionally, adding certain herbs and supplements to your diet can help you get a better night's sleep and improve joint health. Magnesium has been linked to improved sleep in several studies, so consider adding magnesium-rich foods or supplements into your daily routine. Sleep is also essential for your overall health and well-being, so don't skimp on it!
7. Drink Plenty of Water
Another simple habit that can help keep your joints and bones healthy is drinking plenty of water — eight to ten glasses a day is ideal. Not only will this keep your body well hydrated, but it will also help flush out toxins and reduce inflammation in the joints. It's especially important to stay hydrated if you're engaging in physical activity as it can help reduce muscle and joint pain.
Of course, you can enhance your water intake with other healthy beverages like herbal tea, vegetable juices, and smoothies. Just make sure to limit any sugary drinks such as soda or sweetened juices.
8. Warm Baths and Saunas
Finally, taking warm baths or spending time in a sauna can also be beneficial for joint and bone health—warm water helps relax the muscles around the joints, which can reduce inflammation and improve flexibility. Spending time in a sauna or hot tub also stimulates circulation, bringing more nutrients to the joints and bones.
Additionally, heat therapy can reduce stiffness and chronic pain. If you’re looking for another way to improve joint health without having to do intense exercise, try adding saunas or warm baths into your daily routine. You may be surprised by how much impact just a few minutes of warmth can have on your joint health.
Therefore, incorporating simple habits such as eating nutrient-rich foods, exercising regularly, taking regular breaks while working, getting adequate sleep, drinking plenty of water, and using heat therapy like warm baths or saunas into your daily routine can make all the difference in keeping you healthy for years to come.
With these tips in mind, it's easy to start developing good habits that will benefit you now and later on down the road.
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