Bones and joints are at the very core of what makes us human; without healthy joints, we are unable to move. Without healthy bones, the slightest bump or fall can result in a shattered limb. As we age, our bodies naturally lose some structural integrity; however, this doesn’t mean that we need to live in fear. This year, the staff at Rosetta Radiology wants to help you improve your bone and joint health during Bone and Joint Health Action Week.
What Is Bone & Joint Health Action Week?
Bone and Joint Health Action Week runs from October 12th through the 20th. All this week, healthcare experts and others are raising awareness for bone and joint diseases. In addition, the team here at Rosetta Radiology would like to share some ways you can improve your bone and joint health一 even if you are no longer a young whipper-snapper!
3 Things You Can Do To Improve Joint Health
Eat More Omega-3 Fats
If omega-3 fatty acids can help alleviate rheumatoid arthritis symptoms, they can probably help protect joints from deterioration in the first place. Aside from having benefits for your joints, omega-3 fats are beneficial to so many other organs like the heart, skin, and brain.
When exercising, it’s important to find a balance between effective activities and minimizing pressure on your joints一 especially if you are already prone to arthritis symptoms. Exercises like swimming, biking, and walking can be good activities to help you stay active and moving throughout the week.
Avoid Certain Deteriorating Triggers
Some people with arthritis commonly complain about certain foods being triggers. Some of these foods cause inflammation that reaches all the way to the joints, causing pain and stiffness一 especially in those with joint disease.
- Highly-processed foods
- Fried foods
- Foods with trans-fat
- Sugary foods
3 Things That Will Improve Bone Health
Increase Your Intake of Calcium & Vitamin D
Calcium is an incredibly important mineral to bone health, but vitamin D is (perhaps) even more important! In fact, vitamin D helps your intestines absorb calcium and transport it into the blood stream. Without adequate levels of vitamin D in your body, that calcium supplement won’t actually help to increase your bone density!
Weight Bearing Exercises
Many of our patients are surprised to learn that bones are responsive organs. Much like muscles, they can increase their density in response to use; likewise, they will waste away when they are physically ignored. One of the first things you should do to start building bone mass is to stop being idle. Use your limbs more frequently, as bearing weight on your bones will signal them to increase their density and mass.
You don’t have to exercise vigorously to get this effect, either. Go for a short walk every morning and do some arm exercises or light weight lifting.
Know Where You Stand
There’s nothing worse than breaking a bone while taking a tumble that should only have caused a bruise. It’s best to know how healthy your bones are; this way, you can work on improving your bone density while being more careful on a daily basis. The best way to visualize your bone and joint health is with a DEXA scan.
Visualizing Your Bone and Joint Health: DEXA Scans
DEXA scans are one of many diagnostic imaging procedures that we offer here at Rosetta Radiology. If you think that you might be experiencing bone and joint problems, talk to your primary care provider一 they may have you schedule a DEXA scan at our office.