Content

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• Method 1 of 3: Maintaining a healthy diet for your bones and joints
• Method 2 of 3: Exercise to promote healthy bones and joints
• Method 3 of 3: Taking other important steps for bone and joint health
• Warnings

Keeping your bones and joints healthy becomes more and more important as we age. Serious conditions such as osteoporosis and arthritis can make it more difficult to move and lead to even more medical problems. There are simple things you can do to reduce your chance of developing these conditions, or at least prevent them from getting worse. Simple lifestyle changes, such as quitting smoking, eating more calcium, and exercising with weights, can help protect your bones and joints.

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Method 1 of 3: Maintaining a healthy diet for your bones and joints

1. Include more calcium-rich foods in your diet. Getting enough calcium is essential for keeping your bones healthy and strong. The best way to make sure you are getting enough calcium is to eat a diet that is high in calcium-rich foods. Calcium-rich foods include:
   • Low-fat dairy products, such as low-fat yogurt or milk.
   • Leafy green vegetables, such as broccoli, Brussels sprouts, bok choy, kale, and turnip greens.
   • Foods fortified with calcium, such as orange juice, cereals, breads, soy drinks and tofu products.
2. Eat foods with vitamin D. Not many foods contain vitamin D, so it's easy to get deficient. The primary way we get vitamin D is from the sun, but if you live in a place that doesn't have much sun, you will have to look for ways to get it from the foods you eat. Foods containing vitamin D include:
   • Fatty fish, such as tuna and sardines.
   • Egg yolks
   • Cheese
   • Fortified milk, yogurt or soy products
   • Beef liver
3. Get enough vitamin C. Vitamin C is needed to help repair tissues, including the cartilage in your joints. Make sure your diet is high in foods rich in vitamin C to make sure you're getting the recommended daily allowance, but no more than 2,000 milligrams per day. Foods rich in vitamin C include:
   • Citrus fruits such as oranges, grapefruit and lemons
   • Watermelon
   • Berries, such as strawberries, blueberries, raspberries and cranberries
   • Tropical fruits such as pineapple, mango, kiwi and papaya
   • Cruciferous vegetables, such as cauliflower, broccoli, and Brussels sprouts
   • Leafy green vegetables, such as kale, cabbage, and spinach
   • Sweet potatoes and regular potatoes
   • Winter squash
   • Tomatoes
4. Increase bone density with vitamin K. Some studies have suggested that vitamin K can help promote bone density. Other studies have shown that vitamin K does not help promote bone density, but it can help prevent fractures and cancers. Consider adding a vitamin K supplement or more food rich in vitamin K to your diet. Foods rich in vitamin K include:
   • Leafy vegetables
   • Meat
   • Cheese
   • Eggs
5. Cut down on sodium and consume more potassium. A diet high in salt can cause you to lose bone density. To eliminate this factor, you can eat a low-salt diet and increase your intake of potassium-rich foods to compensate for the salt you consume. Look for low-salt options for your favorite foods and avoid adding salt to the foods you eat. Add foods high in potassium to your diet to compensate for the sodium you consume. Most fruits and vegetables are rich in potassium. Some common foods high in potassium are:
   • Bananas
   • Baked potatoes
   • Orange juice
   • Winter squash
   • Broccoli
   • Yogurt
   • White beans
   • Melon
   • Halibut
   • Sweet potatoes
   • Lentils
6. Consume less caffeine. A cup of coffee now and then isn't bad for you, but too much caffeine can cause your bones to lose calcium. Keep your caffeine intake below 300 milligrams per day to prevent these losses from occurring. Keep in mind that caffeine can be found in many different drinks, such as coffee, tea, cola, energy drinks, and hot chocolate.
   • Try switching to decaffeinated coffee or drinks that naturally contain no caffeine, such as fruit juice, herbal teas, and water.
7. Moderate your alcohol consumption. People who drink a lot of alcohol are more likely to have broken bones and brittle bones. Not only does drinking hinder your body's ability to absorb vitamins and minerals, but it also leads to an increase in hormones that reduce bone density. To avoid these side effects, it is better to drink in moderation only or to seek help to stop drinking if you find it difficult to moderate your consumption.
   • Talk to your doctor if you think you may have an alcohol addiction. You may need help to control your drinking.
8. Try glucosamine supplements. Glucosamine is a chemical compound that occurs naturally in your body and supports the cartilage in your joints. It is not found in all foods, so to increase your glucosamine levels, you need to take supplements.
   • Consider taking 500 mg three times a day.

Method 2 of 3: Exercise to promote healthy bones and joints

1. Talk to your doctor before starting an exercise regimen. It is important to discuss your plans with your doctor before embarking on an exercise regimen. Your doctor can help you decide which exercises are best for you, based on your age, weight, and any medical conditions you have. Your doctor may refer you to a physical therapist if you need to make significant progress before you can safely start exercising on your own.
2. Train with your own body weight to develop bone density. Exercising with your own body weight helps your body to develop more mass and bone and to maintain the bone density you already have. Any exercise that forces you to go against gravity can be considered one such workout. Exercises such as swimming and cycling are not included, because you do not have to carry your full body weight on the floor. Aim for 30 minutes of exercise per day.If you find it too difficult to do 30 minutes at a time, try exercising for 10 minutes, three times a day. Some examples of exercises with your own body weight are:
   • To walk
   • Running
   • To dance
   • Playing football
   • Basketballs
   • Playing tennis
3. Choose low impact exercises to protect your joints. If you're more focused on finding exercises that don't put too much strain on your joints, go for low-impact exercises like walking, swimming, and biking. These exercises give you a good cardiovascular workout without putting too much strain on your joints. Aim for 30 minutes of exercise per day. If you find that 30 minutes at once is too hard to do, try exercising for 10 minutes, three times a day.
4. Do resistance training. Building the strength in your muscles can also help make your bones and joints stronger. Strong muscles can actually help prevent osteoporosis. Make sure you develop strength in all of your major muscle groups, especially your core (back and abdomen). With a strong core you prevent posture problems later in life. Try to do strength training every other day.
5. Wear protective clothing while doing exercises that can injure your joints. Your joints can get injured while you exercise, so it's important to protect them if there is a risk of injury. Activities known to result in joint injuries include roller skating, skateboarding and ice skating. Make sure to wear elbow and knee pads, wrist guards, and a helmet while doing any exercise that can result in joint damage.
6. Consider taking a yoga class. You can also help your bones and joints stay healthy by incorporating balance and stretching exercises into your exercise regimen. Yoga is a great option for balance and stretching exercises because of the many different types of postures. Look for a beginner yoga class if you've never tried this before.
7. Try vibration therapy. Vibration machines have been shown to increase bone density in some cases. There is more research to be done, but right now there is positive research showing that it may be helpful for those who cannot do exhaustive exercise, or who need something that is less stressful on the bones.
   • The main type of vibration therapy is called Whole Body Vibration (WBV). You stand on the vibrating platform of the machine, where you can use a railing as support. The intensity of the vibrations can be adjusted; Beginners should start with low intensity vibrations and work your way up to heavier vibrations.
   • Do not use vibration therapy if you are prone to blood clots, wear pacemakers, are pregnant, or have inner ear problems.
8. Give your body time to recover. Give yourself a day to rest every week so you don't get injured. Your body needs time to recover after you exercise, so listen to your body and don't force yourself in the beginning. Designate one day per week as your rest day or to do something easy on that day, such as a leisurely walk or a short bike ride.
9. Take good care of your body after training. Make sure you take the best care of your body immediately after your workout. If your joints become inflamed, you can use ice to reduce the pain and swelling. Wrap a paper towel around an ice pack or plastic bag filled with ice and place it on your sore joints like an icepack.
   • Exercising too much can cause injuries that can affect your progress. If you think you may have been injured while exercising, talk to your doctor right away.

Method 3 of 3: Taking other important steps for bone and joint health

1. If you do, stop smoking. Smoking has been shown to decrease bone mass. If you are a smoker, quit smoking immediately to avoid losing more bone mass as a result of smoking. Smoking also causes many other serious health problems. If you want to quit smoking, talk to your doctor about a smoking cessation program in your area.
2. Try to maintain a healthy body weight. It is important to maintain a healthy body weight and thereby keep your bones and joints healthy. If you are underweight, you run a higher risk of bone loss. If you are overweight, you put extra stress on your joints and you even run the risk of developing osteoarthritis.
   • If you are above or below your ideal body weight, talk to your doctor about how to gain and maintain a healthy weight.
3. Change your posture during the day. You may be trying to avoid too much extra exercise due to pain in your joints, but a sedentary job or simply not exercising enough during the day can lead to joint pain or make it worse. If you usually sit for long periods of time, try to remember to get up every few hours and get some exercise.
4. Wear the right shoes. Some shoes put you at a higher risk of joint problems. High heels make women ten times more likely to experience joint pain. If you often wear high heels, try switching to a lower heel (less than three inches). Also make sure your shoes are the right size and that they provide good cushioning and arch support.
5. Talk to your doctor about joint and bone health. If you are concerned about joint and bone health, talk to your doctor as soon as possible. You can have this examined to determine whether your bone density is sufficient or whether it is too low.
   • Ask about medications that may be able to help treat or prevent bone loss.
   • Discuss surgical options if you have severe joint pain.

Warnings

• If you think you have a broken leg or joint injury, seek immediate medical attention.