One bone, two bone…
Old bone, new bone
One of the most important but often least considered factors of good health is your bones: they help you move, they protect your internal organs, they are the birthplace of red blood cells, and they are a reservoir of minerals needed for the multitude of daily bodily functions. However, like the rest of your body, your bones may change over time. A common and preventable condition called osteoporosis can develop. Osteoporosis refers to a decrease in bone density. With time, your bones may start to lose some of their mineral building blocks resulting in “thin” or weak bones. In many patients osteoporosis can be a silent disorder, its progression hidden until symptoms appear, sometimes as a sudden hip fracture or in the development of a hump in the back due to a compression fracture of the vertebrae. There are various factors associated with the development of osteoporosis, many of which you can control.
Female gender (men can also be susceptible)
Caucasian or Asian background
Family history of osteoporosis
Age over 60
Long term use of steroid medications
High intake of alcohol, caffeine, smoking
Low intake of calcium and vitamin D
If you are at risk for developing osteoporosis you can ask your doctor for a bone mineral density scan. This will give you an idea of how strong your bones are. To prevent the development of osteoporosis there are some simple and effective steps to take:
- Ensure that you have an adequate amount of calcium & vitamin D from the foods you eat.
- If necessary consider discussing nutritional supplementation with your healthcare provider. Perform weight bearing exercises about 3 times a week (i.e. walking, biking).
- Consider adding in resistance training exercises also (i.e. weights, elastic bands).
- Make changes to the above list of modifiable factors as you are able.
These steps will help to not only maintain good bone health but will contribute to your general health over-all.
Feel better and stay well with Clear Path Chiropractic Health Centre – Your Guelph chiropractors for better health.
Note: This article is for information purposes only. Consult your healthcare provider prior to starting any changes
to your health routine. aches and work towards a resolution.
Better Joint Health
Almost all of us know someone who has arthritis – they may say that they can tell when the weather is changing; they may have a ring that no longer fits over an enlarged knuckle; a “bad back” in the morning; a “stiff knee”. Each of these can be an example of the most common type of arthritis called osteoarthritis. Osteoarthritis (OA) refers to “wear and tear” of a joint.
In healthy joints, a smooth, shock absorbing cartilage lines the joint space between our bones allowing them to glide over one another. In OA, some of the cartilage can get worn away. As a result the bones rub against one another causing pain, decreased motion, swelling, and stiffness.
It is more common to see OA the older we get. Other risk factors for developing OA may include: a genetic predisposition, repetitive strain/overuse, increased body weight or injury to the joint.
Here are some healthy tips for preventative care of OA:
Maintain a healthy body weight – More weight means more stress on the cartilage.
Exercise 4-6 times per week – If you already have osteoarthritis of the knees or hips, swimming and walking are good low impact exercises.
Avoid repetitive movements – Take breaks and change positions often.
Protect and rehabilitate injured joints – This can help to avoid unnecessary injury to the cartilage.
Chiropractic care – We can help to improve joint mobility, restore range of motion and reduce muscle tension.
Healthy diet – Ensure that adequate fruits, vegetables and calcium are in your diet. Decrease your intake of refined sugars.
Glucosamine sulfate – Some studies show that 500mg of glucosamine sulfate taken 3 times per day may help replenish the cartilage between the joints. Discuss this with your healthcare provider before starting any supplements to see if this is right for you.
Clear Path Chiropractic Health Centre – Guelph’s chiropractors for better health.
Note: This article is for information purposes only. Consult your healthcare provider prior to starting any changes to your health routine.