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11
Dec
Dec
HEALTHY
6 Ways to Keep Your Bones and Joints Healthy
Advice from Primary Care Sports Medicine Physician, Michelle Horn, D.O.
Patients much ask me, “ how can I keep my bones and joints healthy ? ” “ How do I protect them from pain and ignition ? ” fortunately, there are a total of things you can do. And even better, the things that will improve and protect your bones and joints can besides improve your overall health and wellbeing .
so, let ’ s catch started…here are a few good tips for keeping your bones and joints healthy.
Patients much ask me, “ how can I keep my bones and joints healthy ? ” “ How do I protect them from pain and ignition ? ” fortunately, there are a total of things you can do. And even better, the things that will improve and protect your bones and joints can besides improve your overall health and wellbeing .
so, let ’ s catch started…here are a few good tips for keeping your bones and joints healthy.
- “Weight” for It
There ’ s no way around it : maintaining a healthy weight matters. Less pull from carrying around surfeit weight on those weight-bearing joints equals less wear and tear. Maintaining a healthy slant typically requires a well balance of healthy diet and exercise ( more on that downstairs ). In terms of diet, what you consume can make a boastfully shock. In finical, a diet deep in Calcium, vitamin D, and vitamin C is full for bones and joints .
- Got Milk?
Yes, “ Got Milk ” was a catchy ad campaign for the dairy industry. But it ’ mho besides an authoritative admonisher about the critical role calcium plays when it comes to bone heal
thursday. ( And don ’ t worry – even if you ’ re not a fan of milk, there are plenty of sources of calcium ! )
Bone potency continues to build until about 25 years of age. So it ’ randomness crucial to educate kids/teens/young adults about bone health and get adequate calcium a early as possible in life. The International Osteoporosis Foundation provides a great chart that shows recommended day by day calcium inhalation for each stage of life. Use the radio link below to see the chart, a list of calcium-rich foods, and more information on diet, supplements, and maximizing both. radio link : ( IOF Calcium Information ) .
TIMEOUT : Are we talking about avoiding osteoporosis ( broken bone concentration ) or osteoarthritis ( degeneration and inflammation in a joint ) ? The answer is : BOTH. Healthier bones are less prone to fractures. But if a fault occurs, it can sometimes lead to accelerate cartilage damage. Because cartilage protects the underlying bone from wear and inflammation- losing the cartilage causes osteoarthritis ( shortened to arthritis normally ). The common treatment for end stage arthritis is joint refilling .
- The Right Moves
Exercise plays a large function in cram and joint health. But it ’ s besides important to do it correctly. The key is libra – ensuring a healthy balance between high impingement activities, such as running, derail, fleshy weightlifting which can lead to injuries, with lower affect activities, such as walk, elliptic, row, swim, lighter weight/higher repetition lifting to give the joints a break from changeless high impact .
Cross train by using multiple work out modalities besides helps to develop and balance your brawn strength. A big case of this can be seen in the differences between “ single sport ” and “ multiple sport ” athletes. Athletes who train entirely for one fun have a much higher rate of injury versus athletes who naturally cross string in unlike sports. In my opinion, the best means to optimize your success is to cross train or participate in multiple sports which forces your body to build lastingness, endurance and respiratory capacity in different ways .
- It’s a Stretch
Love it or hate it, S-t-r-e-t-c-h-i-n-g is important BEFORE and AFTER exercising. Muscle stringency in one sphere can lead to stress on another area. then, if you have certain areas of muscle meanness ( mine is my hamstrings-yikes ! ) you are more susceptible to joint tension than if all of the muscles surrounding a joint were able to hold the same sum of latent hostility. This leads to muscle imbalances…which leads to bone and/or joint issues.
Stretching, along with strengthening exercises will allow joints to move with even latent hostility, potency, and muscle balance, creating less stress and tire on joints. ( HINT : this is why we much prescribe physical therapy to patients with osteoarthritis. )
For younger patients who are placid growing, remember that every time bones grow, the soft tissues ( muscles, tendons ) have to catch up. Consistent, easy load can aid in this work and aid avoid the common hamstring/calf/achilles stringency, which can lead to extra stress and contribute to pediatric tension fractures .
- Not A Lot of Lattes
besides a lot caffeine can weaken bones and make them more susceptible to fractures. If you are drinking more than 400mg of caffeine per day you are likely weakening your bones. so, what does 400mg of caffeine look like ? 4 cups of coffee ( and remember actual cups are 8oz ! ), 10 cans of caffeinated sodium carbonate, or more than two energy drinks per day. If you are drinking more than this, try to cut second gradually to avoid secession .
As a side note, besides think about WHY you need indeed much caffeine in the beginning rate. Are you not sleeping well ? Try to practice estimable sleep hygiene. Are you stressed or anxious ? unfortunately, caffeine can make this worse. possibly start a meditation exercise or do some breathe exercises. If you don ’ triiodothyronine know where to start, ask your primary coil caution doctor for steering .
- Leave Bad Habits Behind
You know what they are ! Smoking and excessive alcohol habit can contribute to more excitement in our bodies, causing increased joint pain and weakened bones. Your primary manage doctor is quick and will to help you change these habits .
If you prefer to start on-line, check out these helpful resources :
smoking : hypertext transfer protocol : //www.lung.org/quit-smoking/join-freedom-from-smoking ? gclid=Cj0KCQjwvIT5BRCqARIsAAwwD-TvOH5-klPfyNNs73xonMHeCitkUGWsKuHNqyxYACqaxASoSI_SxSwaAkAWEALw_wcB.
alcohol : hypertext transfer protocol : //www.aa.org/
I hope these tips provided a little insight into simple ways that you can improve the health of your bones and joints, and help keep you out of our office ! But if you do need us or want more information about your bone and roast health, contact us at 215-348-7000 to visit with us in either the Doylestown or Warrington office .
Dr. Michelle Horn is a elementary Care Sports Medicine Physician who specializes in treating nonsurgical orthopedic conditions equally well as checkup issues in athletes such as sports concussions .