Separate Myths From Facts About Bone And Joint Health
- People often tend to believe in myths surrounding bone & joint health.
- Prioritize proactive care, regular exercise, and proper nutrition for healthy joints.
- Be cautious of myths spread through social media and word of mouth. Conduct thorough research before accepting information.
- Educate yourself, consult reputable sources, and make informed decisions for long-term joint well-being.
Annoying stiff joints brings along pain and soreness that may put a full stop to your freely moving joints. In times like these, everyone seems to have an opinion, from suggesting ointments to recommending oil massages or drinking milk. But how much of this advice is actually true?
Just like this, there are numerous myths about bone health. If you’re in doubt, this blog is the right stop for you to know all the different myths and facts about bone and joint health.
Let us use this blog to separate fact from fiction when it comes to bone and joint health.
Nutritional myths and facts
Nutrition plays a good role in nourishing bones and joints. Are all food items good for your joints? does milk go with other foods like leafy vegetables?
Let’s debunk some of the nutritional myths.
Myth: Calcium requirements are constant throughout life
Fact: Calcium requirements vary with age
- Calcium requirements for children and teenagers aged 10-17 years are 800 mg/day, while pregnant and lactating mothers require 1200 mg/day.
- Adults require 600 mg of calcium per day. Postmenopausal women require 800 mg of calcium per day.
- Calcium is best obtained through food. If you plan to take a calcium supplement, keep in mind that you should only take 500 mg at a time. It is difficult for our bodies to absorb more than 500 mg at once.
Myth: Calcium from green leafy vegetables is highly bioavailable
Fact: Not all calcium from green leafy vegetables is bioavailable
- Many green leafy vegetables, such as spinach, are rich in calcium but not bioavailable due to the presence of oxalates.
- Oxalates not only prevent calcium absorption from green leafy vegetables, but they may also inhibit calcium absorption from other foods eaten with them.
- Green leafy vegetables, on the other hand, contain Vitamin K, which aids in bone formation. So, eat green leafy vegetables, but not with milk or other calcium-rich foods.
Myth: Calcium supplements are harmful
Fact: Not all calcium supplements
- Many people believe that calcium supplements cause kidney stones and are harmful.
- However, most experts agree that lower doses of 500 mg in a single dose or less are generally safe and can serve as a good safety if you're concerned about your calcium intake.
- Always take the advice of a physician before starting any supplements.
Disease myths and facts
Bone diseases are very common nowadays, everyone is suffering from some kind of pain. Let's understand the facts behind these diseases and try not to follow myths blindly.
Myth: Osteoporosis patients will experience plenty of symptoms
Fact: Symptoms don’t show up without a bone density test
- One of the most frustrating aspects of osteoporosis is that without prior bone density testing, you may not realize you have it until you suffer a fracture.
- Even minor fractures can cause long-term harm to the body.
- Bone densitometry is useful for detecting osteoporosis early and may be recommended for patients who are older or have other significant risk factors, such as early menopause.
Myth: Osteoporosis is a female problem caused by a lack of estrogen
Fact: Men should be equally concerned
- We often hear that osteoporosis is a ‘women's disease’ and that men should not be concerned.
- This may be due to the long-held belief that low estrogen levels cause bone loss.
- Estrogen may play a role in osteoporosis, but it is by no means the primary cause. Men, too, can develop osteoporosis!
Exercise myths and facts
Daily exercise is beneficial for your overall well-being, but there are some exercise myths that need to be debunked. A gym is not necessary for greater health; basic stretching and yoga for joint health might suffice.
Be mindful of exercise if you have any issues related to joints and muscles.
Myth: Exercise is the only way to prevent bone diseases
Fact: Not all exercises benefit bone mineral density (BMD) in the same way
- Some exercises are harmful to the bones and muscles. The impact of exercise on the elderly is still debatable.
- In elderly patients’ moderate exercise is suggested, pushing yourself to do high-intensity exercises is not recommended.
Myth: Exercise must be painful to be effective
Fact: Everyday exercise need not be painful
- ‘No pain, no gain!’ Right? Wrong.
- Muscle soreness is not a sign of a good workout or of your fitness level. Exercise does not have to be painful, either during the activity or the following day.
- As your muscles adapt to an activity, they will become less sore. If you're in pain, pay attention to your body.
General myths and facts
Many other factors may affect your bone and joints, such as Weather, the surrounding environment, your daily lifestyle, bad food habits, etc. People have misconceptions about the effects of ice therapy and heat therapy on joints.
Myth: Rain and damp weather can aggravate arthritis
Fact: Many people believe that a twinge in the knee or knuckle foretells rain, and people start feeling stiffness and sore joints. However, there is no hard scientific evidence that dampness or humidity worsens arthritis symptoms. Damp weather partially affects your physical and mental health.
Myth: Ice is less effective than heat for sore joints.
Fact: Cold and heat are both beneficial for arthritis. It is recommended that you do what curbs your joint pain. Ice is used at night to relieve joint inflammation caused by heavy exercise. Heat therapy in the morning was used to relax stiff muscles.
Healthy joints are not mere products of luck or wishful thinking; they require dedicated care, exercise, and proper nutrition.
But beware! Myths might try and get to you through social media or word of mouth. Stay vigilant and do your research before believing anything you read, hear or, watch.
Say goodbye to the limitations of stiff joints and welcome a life of mobility, freedom, and exploration. Your joints deserve the best, and you have the power to provide it. Count on scientific evidence and take good care of bone and joint health.
Did you like our Article?
- Indian Council of Medical Research. Nutrient requirements and RDA for Indians – A report of the expert group of the ICMR 2010. Indian Menopause Society. Clinical Practice Guidelines on Management of Postmenopausal Osteoporosis.
- Choosing a Calcium supplement
- Ratajczak AE, Zawada A, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Milk and dairy products: Good or bad for human bone? Practical dietary recommendations for the prevention and management of osteoporosis. Nutrients. 2021 Apr 17;13(4):1329.
- 6 Myths About Joint Pain and Arthritis
- Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The effectiveness of physical exercise on bone density in osteoporotic patients. BioMed research international. 2018 Oct;2018.