Ways To Love Your Bones & Joints
Our bones and joints hold up our body and help us move. Without them, we’ll collapse into a mass of flesh and organs. Bone and joint degeneration is inevitable as we age, but if we care for them now, they’ll continue to serve us well right through our golden years. Here are 8 simple ways to love our bones and joints.
Things To Remember
1. WATCH your weight
Every extra pound you gain puts 4 times the stress on your knees. Research has shown that losing as little as 11 pounds may improve your joint health and cut your risk of knee osteoarthritis by 50%.
2. MOVE your body
The best protection for joints is having strong muscles around them. This will prevent them from rubbing against each other and wearing down cartilage. Exercise, especially weight-bearing exercise, help build muscle, and is also key to preventing osteoporosis as new bone tissues are added to areas of the bone that are stressed during exercise.
3. CONSUME calcium
Calcium is vital for strong bones and preventing osteoporosis. Sadly, Malaysians rank bottom in daily calcium intake in the world, consuming only 30% of the 1000mg recommended daily intake by WHO. Supplementation is the best way to ensure your body has adequate calcium. Supplements with ionised calcium are far more efficacious than non-ionised ones as they are directly absorbed by the body with a 2-3 times higher absorption rate.
4. ‘CUSHION’ your joints
As we age, the fluid in our joints decreases and the cartilage begins to rub together and erode. Although most joint supplements only reduce the joint inflammation and ease the pain, some latest supplements come with Collagen II that can rebuild the collagen in our cartilage.
5. DUMP the high heels
Experts say a 3-inch heel stresses your foot 7 times more than a 1-inch heel. Heels also add stress to your knees and may increase your risk of developing osteoarthritis.
6. DON’T pound the floor
Research shows pounding exercises like step aerobics, running and kickboxing can stress the joints. Go for low-impact activities like brisk walking and swimming.
7. KICK the ciggies
Smoking increases the risk of fractures as it can reduce bone mass, which can lead to osteoporosis. So, Kick that habit.
8. LIMIT ‘robbers’ and leeches’
Salty food can inhibit absorption of calcium; alcohol may decrease bone formation and reduce the body’s ability to absorb calcium while excessive caffeine is known to ‘leech’ calcium from our bones.