Bones and joints don’t suddenly experience health problems, while it can take a long time from malpractice, so you can focus on improving bone and joint health with a few simple steps.

In general, with age, the health of bones and joints is exposed to many problems, such as osteoporosis and arthritis, so you need to pay attention early by protecting bones and joints from the consequences of premature aging.

Experts have agreed on a number of tips that can strengthen your bones and joints as well, such as the following practices:

Exercise regularly

Of course, Sport comes on top of the tips to strengthen bones and joints, exercise is one of the most important ways to promote bone and joint health, and includes useful exercises:

Weight-bearing exercises: such as walking, running and dancing, which contribute to strengthening bone density.

Resistance exercises: such as weight lifting and push-ups, which help strengthen the muscles supporting the joints.

According to the University of Chicago Medicine website, regular exercise helps maintain bone density and prevents joint deterioration, reducing the risk of arthritis and osteoporosis.

A lady doing sports to strengthen bones-source freepik

Maintain a proper weight

When overweight, a person puts a burden on bones and joints, especially those that support weight such as knees and thighs, Dr. Sarah Wallace, orthopedist, points out that maintaining a healthy weight is one of the most important factors that prevent the development of arthritis, while excess weight may aggravate joint problems and increase the risk of osteoporosis.

Calcium and vitamin D

Calcium plays an essential role in strengthening bones, and vitamin D also helps in absorbing calcium effectively.calcium can be obtained from dairy products such as milk and cheese, while vitamin D is available in fatty fish such as salmon and tuna, in addition to fortified foods such as cereals, or from dietary supplements if necessary.

Avoid harmful habits

Avoiding smoking and other harmful habits is one of the most important factors for maintaining bone health, because smoking weakens bones, increases the risk of osteoporosis.

Read also: eating banned for leg stroke patients to reduce risk, according to specialist

Avoid falling

Avoiding falls is an important part of maintaining bone health, especially for the elderly, the risk of falling can be reduced by:

Use non-slip shoes.

Remove obstructions such as unfastened carpets.

Use auxiliary tools such as a cane or a walker when needed.

Attention to physiotherapy

Physiotherapy is one of the best ways to improve bone and joint health, Chester county hospital website advises to practice exercises to improve balance and strength under the supervision of a specialist in physiotherapy, which helps in preventing falls and improving joint mobility.

Adoption of an anti-inflammatory diet

One of the frequent cases is the development of inflammation of bones and joints, so it is recommended to eat anti-inflammatory foods to reduce joint problems, you can eat foods rich in omega-3 such as fish, olive oil, leafy vegetables, research shows that the diet known as the “Mediterranean diet” promotes joint health, reduces the symptoms of inflammation.

Wrong sitting

Sitting for long periods and working incorrectly can adversely affect the health of the joints, so doctors advise taking frequent breaks when sitting for long periods to avoid joint stiffness and back pain.

Periodic examinations

Regular doctor visits help assess the health of bones and joints and detect any problems in their early stages, the doctor can recommend bone density examinations for people at risk of osteoporosis, especially postmenopausal women.

Consumption of dietary supplements with caution

We have already mentioned the importance of calcium and vitamin D for the health of bones and joints, so if it is difficult to get enough calcium and vitamin D from the diet, dietary supplements can be used, but after consulting a specialist.

Early screening for osteoporosis

Medical reports indicate that osteoporosis is often detected after a late injury such as a fracture, but its early detection helps treatment, hence early examination is necessary, doctors recommend bone density screening for people over the age of 65 and for those with risk factors such as family history or low weight.

The role of sleep in bone health

Good sleep plays an important role in promoting bone and joint health, during sleep, the body carries out cell regeneration and tissue repair processes, which contributes to maintaining bone and muscle strength, some studies indicate that lack of sleep may increase the risk of experiencing joint problems and back pain, therefore, it is recommended to get 7-9 hours of sleep a day to improve bone health