Tips on how to Strengthen Bones and Joints

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Importance of Strengthening Bones and Joints

When you become older, your bones become less dense which means they are easier to break. A simple fall could lead to a hip fracture. If the fracture is serious, you might never be able to walk again without assistance. This is a common health issue with elderly around the world.

As your visons deteriorates with your age, waking up in the middle of the night to go to the bathroom will increase your chances of falling. Medication for your health problems will also affect your sense of balance.

Good news for you, there are certain changes you can do in your lifestyle to lower these risks by strengthening your bones and joints.

  1. Supplements to strengthen your bones and joints

Vitamin A can help to build strong bones and it can be converted from Beta Carotene in the body.

Beta Carotene is involved in vision, reproduction, and cellular communication. Beta-carotene also promotes good immune function and plays an important role in the proper functioning of your lungs, heart, and kidneys. Plus it is necessary for the production of red blood cells, which carry oxygen in the blood.

Super Lutein Contains 6 Main carotenoids and 5 essentials nutrients, Beta Carotene can be located in it.

  1. Exercise to Improve Balance and Strength

Exercise is a proven way to prevent falls, by strengthening the muscles that keep us upright and improving our balance. For the greatest benefit, do a combination of the following exercise types:

-Brisk walking (5 km/hr)
-Leisure cycling (<16 km/hr)
-Leisure swimming
-Playing doubles tennis
-Line-dancing

Before starting any new fitness program, see your doctor to make sure it’s safe for you. This is especially true if you’ve been feeling dizzy or if you have a chronic health condition like heart disease, diabetes, or asthma. The best way to ensure you’re exercising safely is to ask your doctor to refer you to a physical therapist or ask a personal trainer to walk you through your routine.

  1. Having a good diet to strengthen bones and joints

You might think that milk is a good choice has it has calcium in it. However, the calcium in the milk is not in a form that can be easily absorbed by our body.

The best food to strengthen our bones and joint are green vegetables. Add several servings of broccoli and kale which are calcium rich to your daily diet. Alternatively, increase your intake of product that contains nutrients from vegetables and greens, Lutein.

  1. Drink the proper liquid to strengthen your bones and joints

Rule No 1 – Avoid Sodas and minimised the intake of alcohol and caffeinated beverages. They are bad for your bones and joints.

Fresh, pure water will be a much better choice.

If you have rheumatoid arthritis, you can drink hydrogenised drinking water to reduce the oxidative stress on the bones and joints. Izumio is the #1 best-selling hydrogenated water in Japan and with more than 150 million units sold since 2007, IZUMIO is the brand you can trust. you can read the research paper located below the article.

Small Prevention fall tip:

Seniors have difficulty to see clearly in the dark and therefore they are prone to fall or hit bump into obstacles when they woke up in the night to go bathroom. Hence we must have enough lighting in their living space to reduce the risk of falling. Experts suggest about 30 fc (footcandles) or 30 lumens/ft for these environments.

Lighting connected to motion sensors and ambient lighting levels are a great and inexpensive addition, especially at night to illuminate paths to the bathroom. This allow them to be independent and do not need any assistance to on the lights.

Reference:

https://www.ncbi.nlm.nih.gov/pubmed/23031079 – Consumption of water containing a high concentration of molecular hydrogen reduces oxidative stress and disease activity in patients with rheumatoid arthritis: an open-label pilot study.

https://www.ncbi.nlm.nih.gov/pubmed/24929023 – Therapeutic efficacy of infused molecular hydrogen in saline on rheumatoid arthritis: a randomized, double-blind, placebo-controlled pilot study.

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