Top 10 Tips for Maintaining Healthy Joints and Bones

Healthy joints and bones are essential for overall well-being and movement. The risk of joint and bone disorders grows as we age or engage in demanding physical activity, but joint and bone health can be improved through effective techniques and practices.

10 tips for keeping your joints and bones healthy

1. Follow a regular exercise routine – exercising regularly, of any kind, helps keep bones, muscles and joints in good shape.

2. Maintain a healthy weight – being overweight or obese puts more pressure on joints, which have to work harder to support the extra weight. Losing even a small amount of weight can help minimise joint discomfort.

3. Practice the right postures – good alignment and posture transfers weight and stress equally throughout the skeletal system, lessening tension on specific joints and reducing premature wear and damage.

4. Eat a balanced diet – foods like fish, red meat, green vegetables, nuts, beans and lentils promote bone density, connective tissue strength and reduced inflammation.

5. Don't miss your Vitamin D – the body needs vitamin D to absorb calcium. Good sources include oily fish, mushrooms, eggs, fortified milk and cereals, and morning sunlight.

6. Quit smoking – smoking lowers bone density, increases the likelihood of fractures and interferes with bone repair.

7. Limit alcohol intake – alcohol can interfere with calcium and vitamin D absorption, harm cells that form new bone, and contribute to inflammation that increases joint pain.

8. Get adequate sleep – the body generates hormones during sleep that aid bone formation and repair, and reduces inflammation that can harm bones and joints.

9. Use the right muscles for certain jobs – use your shoulder rather than your fingers for heavy pushes, bend your knees and use leg muscles when lifting, and keep loads close to your body.

10. Take additional supplements – beyond calcium and vitamin D, a doctor's consultation can advise on further supplements suited to individual needs.

At Durdans, one of the leading private hospitals in Sri Lanka, orthopaedic diagnosis and consultation services are available by calling +94 (0)11 2140 000, or by booking an appointment through the Durdans chatbot on WhatsApp.