7. Feed Your Joints and Bones
To strengthen your joints and bones, you need to keep a close eye on your diet.
Eating foods high in calcium, vitamins C and K, omega-3 fatty acids, dietary protein, magnesium and potassium can greatly help keep your joints healthy and strong.
- Calcium is needed for healthy joints and can prevent osteoporosis and other bone-related problems. Eat green leafy vegetables like broccoli, kale, collard greens, mustard greens, beet greens, Brussels sprouts, Swiss chard and other greens to boost your calcium intake.
- Vitamin C aids in collagen formation and normal bone development. Eat fruits and vegetables rich in vitamin C, such as papayas, bell peppers, broccoli, strawberries, Brussels sprouts, pineapple, oranges, kiwi, and cantaloupe.
- To boost bone density, eat foods rich in vitamin K, such as leafy greens, meat, cheese and eggs.
- Dietary protein improves calcium retention and bone metabolism. Some good dietary protein sources are dairy products, meats, and beans.
- Omega-3 fatty acids improve bone mineral density. These fatty acids are primarily found in fatty fish and some nuts and seeds, such as walnuts and flaxseeds.
- Foods rich in potassium, phosphorus, magnesium and zinc can increase bone density and help fight bone-related problems.
Also, include more inflammation-fighting foods such as turmeric, onion, garlic, whole grains, almonds, green leafy vegetables and fruits to prevent inflammation in the body that causes joint pain.
In addition, do not ignore the importance of fluid intake. Keep your fluid intake up to prevent dehydration, which can impact joint health.
8. Wear the Right Shoes
Proper footwear is important for joint and bone health.
Remember, you are on your feet most of the time during the day, and walking around in uncomfortable shoes can cause damage to your joint health.
It’s particularly harmful for the muscles, joints and ligaments in your feet, legs, hips and back.
Not wearing the right shoes may also contribute to knee joint problems. A 2010 study published in Arthritis Care Research confirms that footwear may have significant effects on knee loads during walking in subjects with knee osteoarthritis.
- A good, solid pair of shoes with a textured sole and ankle support is what you should aim for.
- Avoid wearing high heels for extended periods of time. Instead, switch to flat shoes or a lower heel (less than 3 inches) for daily wear.
- Change out your shoes regularly, about every 6 to 8 months, including your running shoes.
You can always consult a podiatrist to help you choose the right type of footwear for your body type and health status.