There are things you can do to keep your bones and joints healthy. These include beneficial things like nutrients and exercise as well as things to avoid.
Things to avoid
Fluoride is added to water to – in theory at least – boost the resistance of teeth to decay. However, fluoride is a chemical toxin with harmful effects on bone, possibly leading to osteoporosis, osteoarthritis, bone spurs, and fused vertebrae with stiffness and loss of motion. Chlorine, related to fluoride and also added to water, can contribute to arthritis.
Mouth infections and root canals can cause shoulder, neck, and hip pain, even though there is usually nothing wrong with the bones themselves.
NSAIDs (non-steroidal anti-inflammatory drugs), often taken for symptomatic relief of the pain of osteoarthritis and other bone and joint conditions, can actually make the problem worse. The herbs turmeric and ginger can help with bone and joint pain without the negative effects.
Certain foods such as nightshade vegetables (tomatoes, peppers, potatoes, eggplant) can contribute to arthritis. Sugar contributes to weak and brittle bones, as does caffeine in excess. Gluten grains as well as foods the individual is sensitive to can also cause bone problems.
Inflammation
Inflammation anywhere in the body can break down bone over time. Causes of inflammation include chemicals, metals such as dental mercury, microorganisms, smoking, alcohol, and sugar. A healthy diet such as the maintenance diet in the book Detox or Disease can help reduce inflammation. CAM has herbal and nutrient supplements that can help to tame inflammation.
Vitamin D
Vitamin D is crucial in the utilization of calcium and phosphorus for strong bones and teeth. For this reason it is usually added to milk. Vitamin D’s most important role is maintaining blood levels of calcium. It does this by increasing absorption of calcium from food sources and by decreasing urinary calcium loss. Both of these mechanisms keep calcium in the body and spare the calcium that is in the bones, which might otherwise be leached out to meet the body’s calcium needs elsewhere.
Minerals
Calcium is needed for forming and maintaining bones and teeth, along with other minerals. Most people know this, but most people don’t realize that, without other minerals and vitamin D, taking calcium by itself won’t help much. Calcium-rich foods such as dark leafy greens can supply the body with organic calcium along with cofactor minerals. Milk, long recommended for bone health due to its calcium content, might not be as beneficial as previously thought, and might actually be harmful, although good quality yogurt or almond milk are probably a good idea.
Magnesium is important in bone and tooth formation, even though magnesium is only 0.1% of bone. Magnesium transports calcium to bones; if you are deficient in magnesium, calcium may not get to its destination. Manganese deficiency can lead to bone, cartilage and disk degeneration. Boron is also needed.
Other nutrients
Glucosamine and chondroitin, available as a supplement, can improve bone health.
Dehydration can cause joint pain, since the joint capsule is a gel-like material that requires ample liquid for its formation and maintenance. Be sure you are getting enough liquid. Filtered, not tap, water is the best source. High fiber foods and sufficient minerals help the body to retain water.
Exercise
When it comes to bone and joint health, it can truly be said “use it or lose it.” Resistance exercises (strength training) are one of the best forms of physical activity for joint health and to stimulate new collagen fiber growth. Walking is also beneficial; both the bearing of weight during walking and the motion that keeps joints from getting stiff can help keep bones strong. Swimming and bicycling, although they have many benefits to the heart and body, are not weight-bearing exercises and so don’t do much to help the bones. One of the best ways to protect joints is to have strong muscles around the joint, so any exercise that strengthens muscle will be of benefit.
Another benefit of exercise on the bones and joints is that it can help in weight loss. Losing weight can take some of the burden off of knees, ankles, and hips. The weight loss can also make it easier to continue your exercise program.
But what if your strength, mobility, and ability to do anything without pain are already an issue? You can still exercise; almost anything will help. Use resistance bands or lift one-pound weights, or make yourself stand and walk more than you might otherwise. Gentle yoga-type moves can help with flexibility; in fact, you should try to move sore joints more rather than less, even though pain may make it difficult, since it’s important to maintain range of motion to the greatest extent possible. A physical therapist can help you to choose and adapt exercises to your particular situation.
Structural adjustments
Many bone and joint problems are due at least in part to a back, neck, or hips that are out of alignment. Chiropractic or osteopathic adjustments, which are done at CAM, can help restore alignment.
