A joint is the connection between two bones, which allows our bodies to move. Without healthy joints movement becomes difficult and painful.
Wear and tear throughout the years will diminish the health of your joints but there are things you can do to delay any major issues.
Calcium, Vitamin D, diet and exercise are the cornerstones of joint and bone health.
Peak bone mass is achieved in your late twenties but it’s important to aid the mass building process by being diligent with keeping a balanced diet and staying active throughout your life.
Everyone knows that milk is a great source of calcium but there are plenty of foods that provide calcium as well.
- Green vegetables: broccoli, kale, collard greens, and bok choy
- One cup of collard greens provides 256mg of calcium
- Seafood: sardines, salmon, and shrimp
- Dairy: any cheese or yogurt, ice cream, and milk alternatives
- 8oz of yogurt provides 400mg of calcium
After 50, calcium requirements rise from 1,000 to 1,200 milligrams daily, but calorie suggestions remain the same which increases the importance of eating calcium rich foods.
While daily exercise is vital, it doesn’t mean you need to spend hours in the gym, just stay active in simple ways such as parking in the back of the parking lot, always taking the stairs and reducing your screen time.
Weight training is great for your body but it’s important to not lift too heavy as that can wear down your joints. If lifting weights is out of your comfort zone, try using resistance bands.
Perfect Your Posture
Standing and sitting up straight protects your joints from your neck all the way to your knees. Improving your posture isn’t difficult but it will require conscious effort.
If at all possible, it’s also great to vary your routine in order to give your body a break. If you’re sitting or standing for your job day after day it can cause joint pain. Getting up to move or taking a minute to rest can make a big difference for your back and knees.
Get Some Sun
A 2009 study from the Archives of Internal Medicine found as many as 3 out of 4 Americans suffer from a Vitamin D deficiency.Your body produces Vitamin D when exposed to sunlight, which aids in the absorption of calcium, strengthening bones. Just 10 to 15 minutes of sun exposure a few times a week is enough to produce the amount of Vitamin D the body needs, but remember to always wear sun protection including sunscreen and a hat.
Healthy bones and joints are essential for a healthy life and with these tips it’s a simple task!