Everyday Actions for Maintaining Strong Bone and Joint Health

More than half of American adults suffer from bone and joint issues, also known as musculoskeletal conditions, according to the USA Bone and Joint Initiative. Diseases of the bones and joints are the most common cause of long-term pain, and one third of those suffering from a musculoskeletal condition requires medical care to maintain their quality of life.

October hosts Bone and Joint Action week, working to bring awareness to the symptoms and benefits of proper bone and joint health. Understanding the symptoms and how to improve your musculoskeletal wellness can greatly reduce your risk of developing a joint or bone disease.

Risk of Poor Bone and Joint Health

Discomfort of the joints or weakened bones may not sound serious, but if left untreated, many musculoskeletal conditions can develop into serious diseases.

• Arthritis- More than 50 million adults suffer from arthritis according to the Arthritis Foundation. There are many types of arthritis, but it generally refers to pain and swelling of the joints. People of all ages can have arthritis, but it tends to worsen with age. Aside from swelling and pain, other symptoms include stiffness and a decrease range of motion.
• Osteoporosis- Osteoporosis is a bone disease that occurs when bones become dense and brittle. For older adults, osteoporosis is a particularly dangerous diseases as it makes it easier to break bones. Oftentimes, seniors are unaware they have osteoporosis until they break a bone, making osteoporosis easy to go unnoticed. Aside from broken bones, some seniors with osteoporosis may also develop a curved spine or loss of height.
• Hip Problems-While some hip discomfort is caused by arthritis or a fracture from falling, a lot of hip pain in older adults comes from common activities such as walking, climbing stairs or getting in and out of chairs. Depending on the severity of the pain, seniors with hip problems may require a hip placement surgery.
• Bone Cancer- The most common type of bone cancer is Multiple Myeloma, which is when cancer cells develop in the bone marrow and create tumors. Multiple Myeloma generally affects older adults and often does not require treatment. Another common bone cancer found in older adults is chondrosarcoma. This type of cancer forms in the connective tissue between the bones and typically develops in the pelvis, shoulders and thighs.

Ways to Improve Your Bone and Joint Health

Although many American adults suffer from a musculoskeletal condition, there are steps you can take to reduce your risk of developing joint and bone problems.

• Ease your mind with meditation. A study out of Wake Forest University found meditation to help those suffering from chronic pain better manage their discomfort. The study found meditation helps reduce pain by activating areas of the brain used to process pain. If you are suffering from mild joint discomfort, try starting your morning with 30 minutes of mediation.
• Change up your diet. Foods that are high in trans fats and refined sugars can cause inflammation which can then cause discomfort around you joints. Limit the amount of processed foods you eat and try incorporating anti-inflammatory foods into your diet such as berries, mushrooms, broccoli and avocadoes. You should also consume foods high in calcium and protein to keep bones and muscles strong. If you are having trouble preparing healthy meals, talk to you doctor about supplements and vitamins you can take to improve your bone and joint health.
• Avoid unhealthy habits. Things such as drinking and smoking greatly increase your risk for bone and joint issues. Limit your alcohol consumption and eliminate smoking from your lifestyle to reduce your joint discomfort and reduce your risk of a bone disease.
• Keep your body moving. It is important to regularly exercise and keep your body mass index (BMI) at a healthy level. Being too thin (a BMI of less than 19) can be damaging to your bone health according to the Osteoporosis Foundation. Make sure exercises are low impact, such as walking or swimming. High-impact exercises such as running, put unnecessary stress on your joints, causing pain and soreness.

How Visiting Angels Can Help

If you or a loved one suffers from a musculoskeletal condition and needs assistance with day-to-day activities, the trained caregivers at Visiting Angels can help. Our services include light housekeeping, meal preparation, medication reminders, bathing, companionship and more. Our Canton office is currently serving Canton, Massillon and other communities in Stark County. If you would like to learn more about how Visiting Angels can assist you and your family, give us a call at 330-497-5995