Not Just Joints Blog

It is very important to maintain good bone health for a life free of pain and injury. Bone health was something that was neglected in past years but in the last decade there has been an increase in the amount of concern over bone health. More and more cases of reported osteoporosis have many doctors and patients devising programs for improved life long bone health.

Many older women still tend to neglect their bone health. They feel that it is too late to do anything once they reach middle age. Where it is true that maximum bone density is reached at around age 20, this is still not a reason to neglect your bones. Even those suffering from osteoporosis can improve their conditions quite significantly with diet, medication and exercise.

There are several natural remedies to help improve bone health. Once such remedy is exercise. Generally anything you do that works against gravity will help build bone density. Weight lifting is generally one of best methods of doing this.

Other exercises such as jogging, cycling and aerobic are excellent as well. These exercises actually stress the bone in a positive way. This causes new bone tissue to be built increasing the density. It is important to remember that when you exercise to exercise your whole body. This way all of your bones get the benefit of exercise.

There are several dietary choices that a person can make to help build bone health. Dairy products such as milk and cheese are rich in calcium that helps to build new bone tissue. Fruits and vegetables as well as soy products are also known to produce bone building properties.

There are also foods that can deplete the bone tissue. By taking in too much sugar, drinking excessive amounts of alcohol, eating too many refined carbohydrates and taking in too much sodium, you can actually decrease your bone mass putting yourself at risk for injury and osteoporosis.

Good bone health is essential for a good quality of life. Even though bones are formed while you are young there is still much that can be done to improve your bone health later in life. With a good diet and exercise program your bone health can still improve despite your age.

Controlling weight is difficult at any time, however when faced with painful joints it becomes almost impossible. It really becomes a “Catch22″ situation: more weight more pain, more pain less activity and so it goes on. So how to lose those extra kilos when you feel exercise is totally out of the question.

Diet

It must be remembered that when you become inactive due to illnesses such as arthritis you don’t burn the calories as quickly. Although it is important to keep your energy levels up, decreasing your calorie intake will help you maintain a good weight or lose a few pounds if you are already overweight.

It becomes more important than ever to eat a well balanced healthy diet if you suffer with diseases such as arthritis. By carefully watching what you eat you cannot only reduce pain and inflammation, but also aid in keeping your weight at a level that does not put too much strain on your weakened and painful joints.

A diet enriched in calcium, omega 3 fatty acids plus vitamins and minerals will go a long way to helping you cope with your arthritis pain. Keep processed foods and sugar to a minimum and eat lots of fresh fruit and vegetables every day. Fish such as salmon, tuna, mackerel, herring and mullet are a good source of omega 3s. For those who don’t each fish, Omega 3 Fish oil supplements are readily available.

Walking

If this is not a painful option for you it is a good way to keep your weight under control and it also aids your general wellbeing. The main thing is not to push yourself too hard. A few steps today can be a few steps more than you took yesterday.

If your pain intensity is low to medium, start off by walking twenty steps from say your front door - remembering that you have to take those twenty steps back again - thus you will have taken 40 steps in total. Continue this at your own pace twice a day if possible, for at least four to five days, then increase the distance by ten steps (twenty in total) every four to five days until you are walking quite comfortably for at least half an hour each day. Take your time - slow success is better than no success.

This plan is only a suggestion and one I have used personally and should be adapted to suit individual capabilities. You should also discuss any exercise and diet regime with your medical professional.

Swimming/Water Aerobics

You may find exercising in water easier on painful joints as they don’t have to bear the full body’s weight. Gentle water aerobic exercise can help build up muscles that have become weaker through inactivity. Many local pools run water aerobic exercise classes. When making enquiries about classes, ensure the pool is heated and the instructor is qualified.

Hydrotherapy is also wonderful therapy for those sore and swollen joints. The recommended water temperature should be maintained at 85 degrees Fahrenheit. Gentle exercise or just walking in the water will benefit your arthritic joints. For this therapy to be effective the painful area should be totally immersed.

In summarizing, it is important for not only your painful arthritis to be kept under control as much as possible, but also when you succeed in reducing that pain you will feel all the effort has been worthwhile. Your whole self will be stronger and you will be more able to cope with bad days as well as the good, just try to remain positive.

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