Tips for healthy bones

The joints are structures that support our bodies and enable them to move. As we age, our bodies lose their capacity to produce collagen, the main protein in cartilage, causing the joints to deteriorate. This results in friction which makes the ends of the bones more fragile.

Failure to take precautions when doing heavy exercise can also harm the joints.

How to keep your bones in good condition

1. Stay active: Regular exercise strengthens the muscles and improves joint mobility. Walk, swim, cycle… any type of activity, even moderate exercise, is beneficial.

2. Warm up and stretch: Warming up before and stretching after exercise is essential to avoid straining muscles and tendons and prevent serious damage.

3. Sleep: Aim for between seven and nine hours a night, watching your posture (the best position is on your side with knees bent) and ensuring that your pillow is not too high.

4. Watch your weight: Being overweight puts pressure on the bones and joints and causes wear on joint cartilages.

5. Wear comfortable footwear: Sensible, comfortable shoes help to relieve the pain of arthrosis and other conditions. The right shoes make walking more comfortable for arthrosis sufferers, who then walk more, which has numerous health benefits. Remember, staying active is essential to bone and joint health.

6. Don’t strain: Lifting heavy weights and repetitive movements can damage the joints. Take a break between bouts of heavy exercise. If you are a runner, wear proper footwear and run distances and on surfaces that suit your capabilities. Tell your doctor if you notice any symptoms.

7. Eat well: Eat plenty of fruit and vegetables and, above all, include joint-healthy foods like oily fish, chard, asparagus, broccoli, celery, and dairy products.

This post is also available in: Portuguese (Portugal)