As healthcare professionals we discuss prevention for cardiac health, cholesterol management and diabetes development among various other disease processes and ailments, however, we do not discuss enough regarding osteoporosis prevention. Outlined below are a couple of key points on ideas for osteoporosis prevention as well as tips and tricks that will increase your overall health and wellness.
Exercise (but don’t abuse) your joints- A sedentary lifestyle which is lacking in exercise and aerobic activity makes for weak muscles and increases the odds of developing osteoporosis (and other health issues). Regular exercise is essential as it helps to creates stronger and more flexible joints. Exercise does not always have to be strenuous but it is important for it to be regular. Consider a cross-training program that includes a variety of exercises and weight training. The use of weights is an important factor in the prevention of osteoporotic changes as it helps builds denser bones and strengthens the muscles, ligaments, and tendons associated with joints.
Supplement your joints- Poor food choices, environmental chemicals, and excess stress contribute to widespread nutrient deficiencies in our society. Research shows that certain nutrients are vital for joint health. Ensuring proper supplementation can protect the joints and minimize symptoms of osteoporosis. Such supplements include vitamins A and D, calcium and magnesium. However, it is important to determine the individualized supplement plan that works best for you which should be determined with your individual healthcare provider.
Water your joints- Water makes up 70 percent of the cartilage in joints and plays a major role in the lubrication and shock absorbing properties of healthy joints. Dehydration may be a major underlying, and unrecognized factor in degeneration and pain. It is important to ensure that you are drinking enough water daily to help ensure joint health.
Stretching/Yoga for flexible joints- Incorporating simple yoga postures for a couple of minutes a day is a great addition to keeping joints happy and healthy. There are many simple yoga poses that can increase muscle tone and the flexibility and range of motion of joints. Research indicates that yoga generates beneficial mechanical pressures on joints.
These are just some of the simple tips and tricks that can help prevent changes in the joints. For any questions or to make an appointment please call our Mount Pleasant chiropractic office at 843-416-8012.