Healthy Ageing: How To Preserve Your Joints And Bones?

Orthopaedics & Joint Replacement | Posted on 08/22/2024 by Dr. Aashish K. Sharma

Ageing is an undeniable truth and is not under one’s control. As one age, the effect is seen on the body in the form of wrinkles, grey hair and several changes to bones, muscles and joints. Though greying of hair and wrinkles are inevitable the latter – changes to bones, muscles and joints can be easily minimised or avoided if one ages healthily. If you suspect that you have any joint and bone related condition, make sure to Book an Appointment with the best and highly experienced Orthopaedist at the RBH Jaipur.

What is Healthy Ageing?

Healthy ageing implies a condition where the age of the person does not negatively harm the bones, muscles and joints. With age, a person tends to lose effective bone mass, and bone density and tends to experience weakness or pain in joints and muscles, ultimately hampering mobility.

In severe cases, this can even impact normal functioning such as sitting, walking, lying down, etc. The impact of ageing on joints and bones can easily be avoided since these are a result of multiple factors associated with inactivity and a sedentary lifestyle. 

Also, cartilage, the binding force of joints and bones, the smooth tissue cushioning the joints and the natural shock absorbers – tend to deteriorate with age, which causes soreness or aching. The pain and discomfort can be minimised provided one aims for healthy ageing.

How to Preserve Joints and Bones While Ageing?

Keeping your bones and joints healthy as you age is crucial to being independent and active. You can lower your risk of injury and arthritis by preserving bone density and joint function. Incorporate the following tips to preserve your joints and bones as you age:

1. Maintain Adequate Nutrient Levels: One of the most important things to take care of while ageing is the nutritional quotient of the body, especially the food for joints and bones – Calcium and Vitamin D. Calcium is critical for building bone tissue, Vitamin D is essentially required to enable absorption of Calcium from food and other sources. These two combined form the foundations of a healthy bone and joint structure. Thus, while you advance into further years, you must maintain adequate levels of Calcium and Vitamin D in your body. As per The Institute of Medicine, adults should consume calcium up to 1,000 mg a day, while women in the menopausal phase and men above 70 years of age, should consume 1,200 mg/day. You can choose to get your doses from a rich diet such as milk, green leafy vegetables, broccoli, etc. or take supplements, recommended by the doctor. Moreover, adequate exposure to sunlight also provides the necessary Vitamin D.
2. Adopt a Healthy Diet: Indulge in healthy eating as you age. Your food should be sufficiently full of nutrients, proteins, required fat and other essential requirements to maintain healthy bones and joints. Nuts, beans, whole-grain foods, green vegetables, fruits, etc. qualify for a healthy diet since they are naturally rich in nutrients required to maintain good bone health. Moreover, avoid processed foods, carbonated beverages and preservatives.
3. Maintain a Healthy Weight: The joints are made to sustain a certain amount of weight or force, which when exceeded can cause issues to joints and bones. So, if you are overweight, obese or even underweight, your joints are more likely to be stressed than they can be and hence, you must take adequate measures – lose or gain weight as required. Healthy joints are directly linked to maintaining a healthy weight overall – not under not over. As per facts, every 10 pounds of overweight puts an additional 20 to 39 pounds of weight on each knee. On the other hand, being underweight affects the muscle bulk required to keep the joints healthy and strong. Hence, it is critical to maintain a healthy weight through diet or exercise to keep the joints and bones fit with age.
4. Engage in Physical Activity: The importance of physical activity – bicycling, running, walking, jogging, swimming, yoga, etc. cannot be stressed enough. One must engage in balanced and healthy physical activity to ensure the joints and bones function smoothly as you age. Exercising helps prevent age-related changes to muscles, bones and joints and also has the power to reverse any already occurred impact.Research shows that consistent and balanced exercising helps make bones stronger while slowing the rate of bone loss and bone mineral density reduction. Moreover, it promotes muscle mass, bone mass and strength building. Stretching also helps improve flexibility. Regular exercising also helps improve the odds of maintaining a healthy weight.
5. Other Lifestyle Changes: Apart from these changes, you should also make certain critical lifestyle adjustments to ensure bone and joint health. Some of these lifestyle amendments include:

• Quitting smoking and tobacco since it can cause osteoporosis

• Limiting alcohol intake as it increases the risk of bone loss

• Promote better balance to avoid falls

• Eliminating sedentary lifestyle

• Managing stress

Overall, it is possible to slow down, minimise, as well as in the best scenario also eliminate the impact of ageing on the joints and bones – by following these simple measures.

Additionally, it is important to get frequent health check-ups done, which should include bone density tests, muscle mass index, etc. These tests provide a clear picture of bone and joint health, to which improvements can be made.

Joint and Bone-Related Problems With Age

Joint and bone issues become more common as you age. They can reduce mobility and affect your quality of life. Here are some major joint and bone problems that occur with ageing:

1. Osteoporosis: A disorder characterised by a decrease in bone density that causes bones to become brittle and weak, increasing the risk of fractures, especially in the hips, wrists and spine.
2. Osteoarthritis: This results from the gradual wear and tear of joint cartilage, leading to pain, stiffness and reduced flexibility. This typically affects the hands, hips and knees.
3. Rheumatoid Arthritis: This is an autoimmune disease that causes swelling and pain in the joints, which can result in inflammation and possible joint damage.
4. Joint Stiffness: Everyday activities become more difficult when joints become less flexible due to thinning cartilage and weakening muscles.
5. Bone Spurs: This can develop on the margins of bones and cause pain, particularly in joints that support weight.

FAQ

How to keep our bones healthy?

Eat a diet high in calcium and vitamin D, do regular exercise, abstain from smoking, and limit alcohol use to maintain bone health.

How to calculate bone age?

A specialist will calculate bone age by comparing the patient's bone development to age-appropriate standards utilising an X-ray of the hand and wrist.