Feeling a Little Achy? Tips for Bone and Joint Health

Bone & Joint Health

Taking care of our bone and joint health often becomes a top priority when we reach a certain age, get a little achy, or worse, break something. No matter how old you are, having strong bones can help you avoid injury or osteoporosis. Read on for some tips about how to maintain bone and joint health the natural way.*

Warning Signs of Osteoporosis

Bones are incredibly multifunctional. Not only do they give your body structure, they also protect your organs, secure your muscles and store calcium. The Centers for Disease Control and Prevention specifies the importance of adequate calcium consumption and weight-bearing exercise to optimize bone mass and reduce the risk of osteoporosis, a condition in which bones become weak and can break more easily. The National Osteoporosis Foundation (NOF) notes that approximately ten million Americans already have osteoporosis, and another 34 million are at risk. Contrary to popular belief, this condition isn't limited to women. After the age of 20, we all lose bone faster than new bone can be made. While post-menopausal women are more prone to developing osteoporosis, Mayo Clinic advises everyone to watch for symptoms such as:

• Back pain, which can be severe, as a result of a fractured or collapsed vertebra
• Loss of height over time
• A stooped posture
• Fracture of the vertebra, wrist, hip or other bones from simple activities (bending, coughing, etc.)

If you think you have osteoporosis, or are at risk, talk with your doctor about taking a bone mineral density test. *

Bone and Joint Health:
An Eastern Medicine Point of View

Maintaining strong bones is crucial to a healthy lifestyle. Most of us know that our diet and exercise plan can help build strong bones and may reduce the risk of osteoporosis. If you have a bone injury or disease, your Western medical professional may automatically prescribe drugs. Unfortunately, many drug-based treatments may lead to harmful side effects without addressing the primary cause of the problem. In " -What You Should Know About Bone Health," Dr. Graeme Shaw makes the case for how balanced kidney energy may promote healthier bones.*

Natural Ways to Ease Bone and Joint Pain

Rather than relying on drugs to get you through bone and joint pain, try one or all of these natural alternatives:

• Do gentle stretching exercises like Tai Chi (ask your doctor or physical therapist which ones are appropriate for your condition)
• Take herbal supplements
• Relax in a warm bath
• Get a massage
• Visit an acupuncturist
• Meditate or practice deep breathing exercises*

Eating with Bone Health in Mind

When it comes to getting your daily dose of calcium, you may automatically think of dairy products as a good source. While it's true that dairy products are rich in calcium, so are a lot of other foods. Plus, plenty of other vitamins and minerals should all be part of a well-balanced diet for healthy bones and joints. Here are some examples that the NOF spotlights:

• Vitamin D - salmon, mackerel, tuna, sardines
• Calcium - collard greens, okra, dandelion greens, almonds, papaya, sesame seeds
• Magnesium - spinach, beet greens, tomatoes, artichokes, plantains, sweet potatoes
• Potassium - bananas, raisins, tomatoes, potatoes, prunes
• Vitamin C - red/green peppers, grapefruits, strawberries, brussels sprouts, pineapples
• Vitamin K - kale, collard greens, spinach, mustard greens, turnip greens, brussels sprouts*

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