How To Take Care Of Aging Joints

Bones, just like every part of the body, deteriorate as we age. The impact of bone aging hits the hardest as it starts impacting the body structure and with that, every other physical component. Bones are like the gates of Hades, shielding the body and its inner organs. But as we age the bones become brittle and fragile.

From basic walking to running, bones and joints are essential. Any kind of movement is assisted with the proper functioning of joints. However, as we age, our joints undergo wear and tear, leading to pain, stiffness, and reduced mobility. The good news is that there are several steps we can take to promote joint health and reduce the risk of developing joint problems.

In this blog, we will discuss various tips and strategies to keep your joints healthy and strong by including diet, exercise, supplements, and other lifestyle modifications. Join us on this journey to discover how you can take care of your aging joints and lead a more active and fulfilling life.

Challenges in the elderly

After a certain age everything becomes a hassle, a challenge. The day-to-day basic chores start seeming like a steep mountain to climb. From doing daily chores and errands to taking the stairs, crossing the street, and going to the park, all these activities become a mighty struggle.

Ever wondered what exactly makes everything a challenge? Well, it is the bones and the joints which provide the strength and glue everything together. As we age, we lose the strength in our bones and muscles, lose the flexibility, and tend to lose balance frequently.

We take these things for granted at a young age and come to know their value only when we are in the twilight of our life. To know exactly how age impacts our bones and joints, head over to the next segment.

Age related changes: Bone

The structure of bone changes as we age, resulting in bone tissue loss. Low bone mass indicates that bones are weak, putting people at risk of fractures from a sudden bump or fall. The bones lose calcium and other minerals as we age. Mandibular bones lose roughly 20% of their strength, over the course of a typical lifespan.

Bone density decreases with aging for a variety of reasons:

• Bone loss is caused by an inactive lifestyle.
• Hormonal changes - Menopause causes mineral loss of bone tissue in women. In men, the steady drop in sex hormones contributes to the development of osteoporosis later in life.
• Calcium and other minerals are lost from the bones.

Age-related changes: Joints

Joints separate bones from one another. They are cushioned by cartilage that lines your joints (articular cartilage), synovial membranes that surround the joint, and synovial fluid, a lubricating fluid that is found inside your joints. The amount of lubricating fluid inside your joints diminishes and the cartilage thins as you age, joint movement becomes stiffer and less flexible. Ligaments also shrink and lose flexibility, causing joints to feel tight.

Many of these age-related alterations in joints are the result of inactivity. Inactivity causes cartilage to shrink and harden, limiting joint mobility.

You all might have heard about the inevitable occurrence of bone and joint diseases in the elderly. But do you exactly know the stats about its prevalence? Well, worry not to head over to our next segment!

Prevalence of bone and joint diseases in elderly

80% of the population has some kind of rheumatic complaint by retirement age; rheumatic diseases are so common at this point that they appear pathognomonic of human aging.

4 out of 10 elderly people need treatment for rheumatic disorders.

Around 80% of Indians with osteoarthritis have movement limitations, and 25% are unable to perform their major daily activities.

Also, pain, which is an important trait of osteoarthritis, partially explains the increased risk of falling and has been reported to be about 2.5 times higher as compared to those older adults without arthritis.

There is a 28% higher chance of falling among older adults with bone and joint diseases.

The odds of bone and joint disease were 21% higher among older adults who work than those who do not work.

Types of bone and joint disorders prevalent in elderly

1. Osteoporosis

Osteoporosis, now acknowledged as the most prevalent bone disorder in the world, is characterized by low bone mass, micro architectural deterioration of bone tissue, and decreased bone strength. It is estimated that 50% of women and 20% of men aged over 50 years will experience an osteoporosis-related fracture.

2. Rheumatoid arthritis

It is an autoimmune condition that affects the lining of the joints. In the joints, immune cells that belong elsewhere accumulate in large numbers. Induce inflammation, eventually damaging and destructing cartilage and bone.

3. Osteoarthritis

Osteoarthritis is the most common form of arthritis among older adults. Osteoarthritis is a degenerative joint disease that happens when the tissues that cushion the ends of the bones within the joints break down over time. leading to stiffness and pain, especially with movement.

4. Scoliosis

• 68% scoliosis rate is observed in the population with an average age of 70.5 years.  
• Scoliosis is an abnormal curvature of the spine (backbone). There is a natural, forward-and-backward curve to the spine.
• Worry not, we wouldn’t leave you hanging by bombarding you with problems you might face, head over to the next section. I am sure you will come out with a sigh of relief after reading it.

Ways to prevent bone and joint problems

1. Physical activities

Weight-bearing, strength, and balance-training exercises are an integral part of the prevention and treatment program of bone and joint injury/disorder regardless of age. The elderly that are physically inactive had a higher chance of bone diseases compared to those physically active.

Physical activities can help:

• Increase or preserve bone mass.  
• Reduce the risk of falling.
• Improve balance and coordination.
• Make bones stronger and help slow the rate of bone loss.
• Stretching can help maintain joint flexibility.

Exercise can help maintain a healthy weight along with these benefits. So, all you couch potatoes worrying about bone health, put on your exercise shoes and start with activities such as bicycling, weight-bearing training, walking/jogging, or swimming.

2. Maintain a healthy diet

Bone health and what you consume go hand in hand. Another factor is diet can help with weight management, which is crucial for bone health.

According to research:

• A diet rich in fruits, vegetables, grains, and healthy fats are beneficial in the treatment of osteoarthritis.
• The Mediterranean diet is associated with a lower risk of worsening knee pain from osteoarthritis.
• Stay hydrated, as you're dehydrated the body drains water out of cartilage, and lubricant diminishes and causes joint pain. Thus, drink adequate water!

3. Lead a healthy lifestyle

Avoid Smoking and Tobacco products:

• Tobacco use has a strong association with decreased bone density and even has a negative impact on bone healing after fracture.
• Smoking is associated with an increased risk of fracture, periodontitis, alveolar bone loss, increased joint disease activity, poor functional outcomes, and poor therapeutic response.

Limit alcohol consumption:

• Alcohol acts as a depressant on the central nervous system and may increase the risk of falling.
• 30 minutes of moderately intense physical activity per week (such as brisk walking) is recommended to avoid and help bone disorders.

Ways to manage bone and joint disorder

Use of supportive devices: Such as kneecap, Braces, Shoe lifts, and cane or a walker.

• Hot and cold therapies: Intermittent hot and cold applications provide temporary pain relief.
• Complementary therapy: such as massage and acupuncture.
• Maintain good posture.
• Regular medicine intake.
• Regular doctor check-ups.

Conclusion

As we age, our joints and bones become various changes resulting in weakness, discomfort, limited mobility, and injury or disorder prone. Thus, as discussed above, by following these guidelines, being vigilant, and caring for your aging joints and bones, you can lead a structurally stable and mobile life.

Don’t let the pain and discomfort stop you from being outdoors! Get out there and have an amazing time being active. Stay healthy, and don’t forget to take care.