NCTV Episode 26
Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-
- Bone & joint preservation advice
- Actions that can be taken
- What to include in your diet
- Supplements that can help
If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-
Hello & welcome to NCTV episode 26, which is all about bone & joint health
So we all know that a potential increased frequency in the number of aches and pains we experience are one of the unfortunate side effects of aging. Our bodies aren’t designed to live forever so a degree of wear and tear is only natural as we go through life.
That doesn’t mean to say that we can’t minimise the effects that ageing has on our bones & joints and there in fact a number things we can do to preserve them, in order to keep them healthy, well into our twilight years.
To start with watching your weight by keeping it within the healthy range is one of the best things you can do for them. The higher the numbers on your scales, the more wear & tear that goes through your joints. Your knees, hips and back for example, have to support your weight which is why many people who are overweight have problems with these areas of the body. Research has shown that every pound gained a person puts 4x more stress on the knees.
This leads nicely onto exercise which is another thing you can do to keep your bones & joints healthy. By doing exercise you will of course be burning calories which will help you lose those extra pounds. Some research has shown that aerobic exercise can reduce joint swelling. If exercise bothers your joints though then try low impact exercises such as swimming or cycling as an alternative. Whilst on this section, remember not to sit around all day as mentioned in more depth on Episodes 4 & 10, this will increase your risk of joint pain so be sure to take frequent breaks.
The next thing you can do to help is build muscle to support the joints. With inadequate muscle around your spine, hips and knees, more strain gets put on the ligaments and your joints will take a pounding, so be sure to incorporate strength training into your exercise routine. Be sure to have a personal trainer check that your doing it correctly too to reduce the chances of injury.
Another great way to help your joints is through core strengthening. Stronger abs & back muscles will help you keep your balance and prevent falls that can damage your bones & joints.
Next, be sure to know your limits with certain exercises that might be too touch for your joints to handle at first so be sure to go slow and modify any that cause joint pain by asking a trainer of physical therapist for help. Listen to your body and recognise the difference between a good pain and a bad pain, post exercise.
Now onto maintaining good posture – standing and sitting up straight can help protect your joints from top to toe and good posture will especially help guard your hip joints and back muscles. When lifting, use the biggest muscles in your body by bending at the knees instead of your back and if carrying a backpack for example, be sure to put it over both shoulders. Uneven distribution of weight will inevitably put more stress on the joints.
When it comes to taking part in high risk activities you can protect your joints by wearing the necessary safety equipment such as a helmets, knee/elbow or wrist pads or joint supports. This may be for when cycling, ice skating, roller blading or even for a more repetitive task like for when kneeling or squatting lots. Minor injuries can lead to cartilage damage which could lead to longer term problems.
As a drug free alternative to pain relief, ice can be used on an injured joint in the first few days afterwards and this can also help to relieve swelling and numbness. Simply wrap a tea towel around an ice pack, gel pad or a bag of peas and apply it for around 10 minutes.
Eating a healthy diet is another way help to strengthen your bones, muscles & joints. Getting enough calcium everyday is especially good for your bones and you can find this in milk, yoghurt, broccoli, Kale and figs for example. Or if you can’t stomach those then perhaps look into calcium supplements as an alternative. For your muscles, including enough protein in your diet is essential and that can be found in lean meats, fish, beans, legumes and nuts
You also need Vitamin D to keep your bones and joints healthy. This helps to absorb the calcium from the foods you eat. Aside from sun exposure to the skin in the Spring to Summer months, dairy products, cereals and milks are examples of where you can find this in your diet.
Studies have also shown Vitamin K to work well with Vitamin D when maintaining healthy bones by preventing a loss of calcium, thus maintaining bone density. This can be found in liver, eggs, meat or supplements.
Oranges may also give your joints a healthy boost. Some studies suggest that Vitamin C and other antioxidants can help to keep your joints healthy.
Finally, it’s not too late to kick those habits, stopping smoking or excessive drinking can reduce your bone density so if you need help with that, don’t be afraid to seek it.
So that’s all for today and there you have it for this week’s bitesize bit to help your health flourish, bye for now.