“Improving Lifestyle Habits for Better Bone and Joint Health: Preventing Muscle Atrophy and Obesity-Related Issues”

Age is not the only risk factor for bone and joint inflammation. If bad lifestyle habits are repeated, the articular cartilage that absorbs the shock between the bones that make up the joint is gradually damaged, causing inflammation in the bones, joint membranes, and surrounding ligaments. Learn about bad lifestyle habits that threaten bone and joint health.

◆ What is the worst lifestyle for damaging bones and joints?

In addition to aging, osteoarthritis is affected by various factors such as lifestyle, gender differences, genetics, obesity, and the use of specific joints. According to the health information of the Korea Centers for Disease Control and Prevention, 25 to 30% of patients aged 45 to 64 years and over 60% of those aged 65 or older. It appears more often in women with age. The hip joint tends to be more common in males and the hand and knee joints in females.

1) “My knees are strong”… If you often go down the mountain without sticks

There are cases in which athletes with strong bodies suffer from osteoarthritis after retirement. Frequent use of certain areas increases the risk of inflammation. Even ordinary people can strain their knee joints if they often hike without sticks. Especially when going down a mountain, the weight of the body is concentrated on the knees. If your knee shows signs of abnormality, you should take a break from exercising. Activities that put strain on joints, such as bad posture or habits, life, work, and exercise, should be checked frequently.

2) “It’s not easy to lose weight”… Knee arthritis is caused by age, gender, and weight.

Obesity is closely related to the development of osteoarthritis of weight-bearing joints. Weight loss may help improve symptoms of osteoarthritis. Knee arthritis is caused by age, gender (female), and weight as the main causative factors. In the case of the spine, it can be caused by repetitive occupational work or lifestyle. Osteoarthritis of the elbow is often caused by a job, such as a manual worker or athlete.

3) “I live with coffee… ” Beware of too much caffeine

Calcium is also important for bone health. Dairy products such as milk-yogurt, anchovies, whitebait, fish eaten with bones, seaweed, vegetables, tofu, and beans are helpful. Vitamin D is also necessary for calcium absorption. Caffeine promotes calcium excretion, so be careful about excessive caffeine intake, such as limiting coffee to less than 2 cups a day.

4) “I don’t exercise at all because I’m worried about arthritis”… Need to exercise to avoid muscle atrophy

Rest is important, but too much rest can lead to muscle atrophy, which is bad for your joints. It is also good to consult with your doctor and do appropriate strength training. It is good to combine swimming and stationary cycling as an initial treatment. For degenerative arthritis of the knee, exercises that strengthen the muscles in the front of the thigh (quadriceps femoris) help reduce pain and improve function.

◆ Common initial symptoms?… Gradually progressive pain in the joint area

The most common initial symptom of osteoarthritis is pain in the joint area. It tends to get worse when the joint is moved, and as the disease progresses, it continues to appear regardless of movement. The range of motion of the joint is reduced, swelling, and pain when pressed around the joint. Symptoms progress gradually, sometimes showing an intermittent course of improvement and then worsening. Knee arthritis can show abnormalities in gait.

◆ How to prevent?… Maintain normal weight, pay attention to antioxidant-calcium intake

Maintaining a normal weight is essential to preventing weight-bearing osteoarthritis. Excessive repetition of motions and poor posture can also cause joint changes. Excessive exercise is not good for joints, but moderate muscle strengthening exercise is good for preventing arthritis. Rapid weight loss causes nutritional deficiencies, which negatively affect bones and joints, so proper nutrition is necessary.

Antioxidant nutrients are helpful in the prevention and treatment of cartilage damage. Eat plenty of vegetables and fruits that are high in vitamin C, vitamin E, beta-carotene, and selenium. Calcium, a nutrient that is good for bones and joints, and foods that promote calcium absorption are also important. Vitamin K, which is abundant in green and yellow vegetables, grains, and fruits, has a good effect on bone density by reducing bone loss and calcium excretion.

Bone and joint health is the cornerstone of a healthy life (healthy longevity). If you can’t walk well, your quality of life drops drastically. Osteoarthritis Prevention – You need to pay close attention to early treatment.