Don’t believe these myths about bone health!

Have you heard that cracking your knuckles can lead to arthritis? Or perhaps you believe that you only need to start taking care of your bones as you get older. These are common myths when it comes to bone and joint health.

Let’s delve further to separate fact from fiction.

1. Drinking milk is the only way to get calcium

Milk is a good and quick source of calcium, that’s true. The good news is that if you’re not a fan of milk, you still have loads of other calcium-friendly options. For example, did you know that spinach is an amazing source of calcium? Then there’s kale, almonds, cheese and yoghurt.

Tip: Add leafy greens, tofu and chia seeds to your meals for a quick calcium boost.

2. Only women need to worry about bone health

It’s true that after menopause, women are more at risk for osteoporosis, due to hormonal changes. But it’s also true that both men and women are vulnerable to bone and joint problems, especially as they get older. This is why it’s important for everyone to stay active and fit and focus on flexibility and strength training as they age.

Tip: Keep up with a calcium-rich diet and add regular weight-bearing exercises to your fitness routine to maintain bone density.

3. Calcium supplements can prevent bone problems

Yes, calcium is essential (every day), but it works best with other nutrients like Vitamin D, magnesium and Vitamin K2. Calcium should form part of your balanced diet, along with a good diet and regular exercise to help protect your bones.

Tip: When grocery shopping, make it a point to read food labels and focus on adding more whole foods to your meals.

4. My bones are strong; I won’t have joint problems

That’s great, for now! But as we age, we’re all vulnerable to mobility issues, pain, stiffness and loss of flexibility. Arthritis can affect anyone, even if your joints feel Superman-strong right now.

Tip: Fill up on anti-inflammatory foods such as turmeric, ginger and Omega-3-rich foods (e.g., salmon, flaxseed) to improve your joint health in the long run.

5. Running and high-impact exercise are bad for your joints

You can enjoy regular high-impact exercises, and technically, these workouts can help strengthen your bones and joints. The key is that they must be done correctly and you should have regular rest days to allow your muscles time to recover. The good news is that strength training exercises can do a lot to improve your bone health without placing too much strain on your joints.

Tip: Make sure you wear the correct shoes for running. Cross-train with low-impact exercises like swimming or cycling to prevent injury.

6. Bone loss only affects older people

Not true. Bone mass peaks in your 20s and begins to slowly decline after that. Waiting until you’re older to take care of your bones could be too little, too late, as you’re then at a higher risk of fractures and bone loss.

Tip: Build bone strength early with enough calcium and Vitamin D-rich foods. Don’t forget regular resistance training and weight-bearing exercises a few times a week.

Good to know

Your bones and joints are with you for the long haul. It’s time to start taking care of them – now. The earlier you invest in your bone and joint health, the easier it will be to remain strong and fit as you age. Don’t forget that it’s not just exercise and supplements that make a difference – your diet is equally as important to maintain healthy bones!

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.