The following should be limited for healthy bones and joints:
Studies have shown that an excess of caffeine (more than two cups of tea or coffee a day) can reduce bone mass. Cinnamon, cardamon powder and ginger can be added to tea or coffee to give the body energy and wake you up.
Alcohol can prevent calcium absorption and has an effect on the balance of calcium in the body.
Now for the good part. Below are things which can help joints and bones:
1) Milk & Other Dairy Products
Milk and other dairy products contain calcium and vitamin D. Vitamin D helps the body absorb calcium more easily. Calcium and vitamin D work together to form bones and play a role in the growth of bones and reformation of bone, so if your bones are wearing away, calcium and vitamin D prevent further damage and repair any present damage.
Magnesium helps the body absorb and retain calcium. Magnesium is found in nuts, seeds, whole grains, legumes and tofu.
3) Vitamin K
Vitamin K helps the body retain calcium to form strong bones. It is found in broccoli, sprouts and kale.
Exercise can strengthen our joints because the muscles and tendons around the joints slowly become stronger. The muscles work harder so there is less chance of stiffness. Even light exercise like walking or jogging can help, but it must be done regularly. Yoga and pilates can help to make joints more flexible and in turn make the joints stronger.
5) Glucosamine Sulphate
This supplement is one of the building blocks of proteins and lipids in bone cartilage. Cartilage allows the bones to glide with each other. It can help to regenerate cartilage, slow or stop future damage and repairs present damage.
Chondroitin is said to help the fluid around the joints and therefore joint flexibility.
MSM can improve joint movement and help reduce pain.
8) Collagen & Elastin
Collagen and Elastin make up the fibers of muscle. Elastin makes the muscles more flexible, therefore allowing better movement of joints. Collagen is a muscle protein and aids muscle movement. It can make bones, cartilage and tendons more strong and flexible.
Whatever you do, please consult your doctor before taking any supplements. Which supplement you take depends on whether your bones are already healthy or not. Even if you have a bone or joint disease, taking supplements will depend on the cause of the disease.
Written by: Arti Chauhan