Maintaining Healthy Bones and Joints
Being active is one of the best ways to keep
your bones and joints working well.
Aerobic exercise gets your heart pumping,
but weight-bearing exercise – such as walking,
climbing stairs and even dancing – helps ensure good
bone and joint health.
•
necessary to help repair tissues, including
the cartilage in your joints. Vitamin K helps
boost bone density, and potassium has
been shown to help increase bone strength.
Vitamin C can be found in citrus fruits and
cruciferous vegetables. Vitamin K is found in
leafy greens and eggs. Potassium is abundant
in both white and sweet potatoes as well as
white beans and lentils.
Whether you are young and still developing bone
structure or mature and trying to maintain its integrity,
sustaining good bone health throughout your lifetime
is possible. Follow these steps to help keep your
skeletal system strong:
•
et enough calcium and vitamin D:
G
These two important nutrients help keep your bones
healthy and strong. They can be found in low-fat
dairy products and several types of fish such as tuna,
salmon and sardines. Another good source of calcium
is a variety of fruits and vegetables. The best source
of vitamin D is sunlight. The lighter your skin, the
less time you need to spend in the sun to acquire
a proper amount of this vitamin. Your body needs
vitamin D in order to absorb calcium properly.
Include these nutrients: Vitamin C is
•
Cut back on caffeine: The occasional cup
of coffee is not bad for you, but drinking too
much caffeine can cause your bones to lose
calcium. Try switching to half-decaffeinated
coffee or tea.
•
reak bad habits: Tobacco, alcohol and soda have
B
been shown to significantly reduce bone mineral mass and
increase the incidence of bone fractures. Alcohol raises
the risk of falls.
•
Incorporate strength and weight-bearing exercises:
Bones become stronger when you are more active.
Your bone-building cells are activated to produce new
bone substance as you walk, swim or bike. Building up
your skeletal system through strength training aids in
proper bone density. These exercises include activities
that force you to work against gravity such as running
or playing tennis.
•
Think protection: Choose low-impact exercises or
use modified positions if you are just starting to work out.
You might want to consider yoga or swimming. Wear
protective gear such as goggles, a bike helmet and/or
knee pads when engaged in physical activities.
•
Be aware of your body: Take care of your body after
exercising. Allow yourself time to recover and drink plenty
of fluids, mainly water. Overexercising can cause injuries
that may affect your progress. Talk to your doctor right
away if you think you may have injured yourself.
Our bodies are constantly working hard to build new
bone while replacing the old; this process is improved
by engaging in moderate exercise and making smart
food choices.
If you would like to be referred to a University Hospitals primary care or orthopedic physician,
call 1-866-UH4-CARE (1-866-844-2273) or visit UHhospitals.org/ScheduleNow.
1-866-UH4-CARE (1-866-844-2273)
UHhospitals.org
© 2016 University Hospitals REG 00426