JOINT AND BONE HEALTH

Regular physical activity is essential for joint and bone health, as it helps maintain flexibility, strength, and overall function.

• Engage in weight-bearing exercises like walking, running, and dancing to promote bone density.
• Include low-impact activities such as swimming and cycling to reduce joint strain.
• Participate in strength training exercises to support muscle strength and joint stability.
• Warm-up before exercise and cool down afterward to prevent injuries.
• Listen to your body and avoid overexertion, especially if you have joint conditions.
• Consider activities like yoga and tai chi to improve flexibility and balance.

A well-balanced diet rich in essential nutrients is crucial for joint and bone health.

• Ensure adequate calcium intake through dairy products, leafy greens, and fortified foods.
• Consume foods high in vitamin D, like fatty fish and fortified milk, to support calcium absorption.
• Incorporate vitamin C-rich foods such as citrus fruits and bell peppers to promote collagen production.
• Include sources of omega-3 fatty acids, like fatty fish and flaxseeds, to balance inflammation.
• Eat foods rich in antioxidants, such as berries and nuts, to protect joint tissues from oxidative stress.
• Limit processed and sugary foods, as they may contribute to inflammation and bone loss.

Prolonged periods of inactivity can negatively affect joint and bone health.

• Take regular breaks from sitting to stretch and move around.
  Incorporate standing desks or ergonomic setups to reduce sedentary time at work.
• Participate in light physical activities during breaks, like walking or stretching.
• Limit screen time and encourage physical play for children and teenagers.
• Use reminders or activity trackers to prompt movement throughout the day.

Using correct body mechanics can reduce strain on joints and bones and prevent injuries.

• Lift heavy objects with your legs, not your back, to protect your spine and joints.
• Avoid repetitive motions that can cause joint overuse injuries.
• Maintain good posture while sitting, standing, and walking to reduce stress on the spine and joints.
• Use proper techniques during exercise and sports to minimize the risk of injury.

Maintaining a healthy weight is essential for joint and bone health, as excess weight can strain joints and increase the risk of osteoarthritis.

• Follow a balanced diet and engage in regular physical activity to manage weight.
• Seek support from healthcare professionals or dietitians to create a personalized weight management plan.
• Focus on gradual and sustainable weight loss if needed, avoiding crash diets.

Protecting your joints from injuries and wear and tear is crucial for long-term joint health.

• Use appropriate protective gear during sports and physical activities to prevent joint injuries.
• Avoid activities that put excessive strain on your joints, especially if you have pre-existing joint conditions.
• Use joint supports, such as braces or splints, as recommended by healthcare professionals.
• Be mindful of proper body alignment during exercise and daily activities to reduce joint stress.

Smoking and excessive alcohol consumption can negatively impact joint and bone health.

• Quit smoking to reduce the risk of osteoporosis and improve circulation to joint tissues.
• Limit alcohol intake, as excessive alcohol consumption can weaken bones and increase the risk of fractures.

Certain herbs and supplements may support joint and bone health.*

• Consider glucosamine and chondroitin supplements, which may help with occasional back, knees and hands discomfort.*
• Turmeric and ginger are herbs with inflammation balance properties that may benefit joint health.*
• MSM (Methylsulfonylmethane) supplements, which may support joint health and balance inflammation in some individuals.*