“Patients who see me for
consultation and treatment for orthopedic joint and bone problems almost always
ask if there was something they could have done to prevent their injury,
problem or degenerative condition”, shared
Regenerative Orthopedic & Sports Medicine Physician Daniel Southern, M.D. Here are some tips and things
you can do to protect bone and joint health.
Nutrition & Diet are Important for Bone
& Joint Health
>Calcium: Bones cannot be formed without calcium.
Calcium is found in dairy products such as cheese, yogurt and milk. Calcium is
also abundant in broccoli, collard greens, kale, almonds and soy products.
>Vitamin D: Vitamin D is required for calcium to be absorbed in
your body. High amounts of Vitamin D can be found in dairy products, egg yolks,
shrimp, and fatty fish. Equally, if not
more important to know is that your body will produce vitamin D when exposed to
the sun. Just 10 to 15 minutes of sun exposure at least three times per week
is beneficial!
>Potassium: Potassium itself isn’t required for bone & joint health, but it neutralizes acids in your body that
remove and deplete calcium! You can get plenty of potassium by eating foods
like bananas, yogurt, and white and sweet potatoes with the skin still on.
Exercise is Important for Bone & Joint Health
>Weight Bearing Exercise: Weight bearing exercise and activities such as walking, running, skiing,
stair climbing or jumping rope are effective to help build and maintain healthy
joints and bones.
>Resistance Training: Resistance training exercises and activities such as light dumbbells or
weights or elastic resistance bands to build strength help build and maintain
healthy joints and bones.
>Stretching: Stretching builds flexibility. Being flexible allows you to maintain a
wider range of motion to aid in
avoiding injury and help you develop better balance. Always spend a few minutes
“warming up” and “cooling down” before and after exercising to stretch your
arms, leg, and back muscles. A good
range of motion helps keep joints flexible, reduce pain and improve balance and
strength.
Healthy Lifestyle Choices are Important for Bone & Joint Health
>Dress: Dress for support and comfort by choosing shoes and clothing help keep
your body in its natural position. High heel shoes and tight fitting clothes
can be a problem.
>Caffeine: While caffeine has certain health benefits, too much caffeine can
interfere with the body’s ability to absorb calcium.
>Smoking: Simply-Stop Smoking. Numerous studies have shown that smoking decreases bone mass as
it prevents the body from absorbing calcium efficiently.
Drive
the Body’s Power, Return to ‘Body Strong’
To learn more about bone
and joint health or preventing orthopedic injury and problems visit www.regenerativeorthopedicmedicinect.com,
Google+, www.facebook.com/DanielSouthernMD.
