Some of the basics for improving bone and joint health that we all know and love include weight-bearing exercise, calcium intake, and vitamin D exposure. We know these are great for the bones and joints, but what else do they help?
Weight-bearing exercise:
Whether it’s lifting weights, walking, jogging, or stomping your feet while sitting in a chair, weight-bearing exercise is a great way to tell your bones to regenerate cells. The bonus is that your muscles will also grow bigger and stronger, providing flexibility and agility that can prevent injuries. Your most important muscle–the heart–will also become stronger, increasing cardiorespiratory endurance.
While weight-bearing exercise is great for your bones and muscles, it is also great for your brain. Exercise in general is a great way to improve psychological well-being. Being physically fit can help you feel mentally fit.1
Calcium intake:
Calcium, supplied in dairy products, leafy green vegetables, fortified foods, and plenty of other delicious sources, is essential for our bone health. However, calcium has also been shown to play a role in blood pressure and cholesterol levels. Studies have shown that adequate calcium levels can play a role in the prevention of high blood pressure and cholesterol–two problems that may present a plethora of other health issues. By reaching your recommended calcium intake, you are not only helping your bones, but your whole body!2
Vitamin D exposure:
Vitamin D can be acquired through our diet, but we can also acquire it through the sun. While sun exposure can be excellent for your health in moderation, it is important to always wear SPF to protect your skin.
In addition to bone and joint health, sun exposure is known to improve skin diseases like psoriasis and eczema. It is also great for mental health, including improvement of seasonal affective disorder, or “seasonal depression.” There is also growing evidence that sunlight exposure may prevent various cancers, multiple sclerosis, hypertension, and diabetes. The sun can be our friend, as long as we are careful not to spend too much time with it.3
References:
1. Bravo, G., Gauthier, P., Roy, P.M., Payette, H. and Gaulin, P. (1997). A weight-bearing, water-based exercise program for osteopenic women: its impact on bone, functional fitness, and well-being. Archives of physical medicine and rehabilitation, [online] 78(12), pp.1375–80. doi:https://doi.org/10.1016/s0003-9993(97)90313-0.
2. Cormick, G. and Belizán, J.M. (2019). Calcium Intake and Health. Nutrients, 11(7), p.1606. doi:https://doi.org/10.3390/nu11071606.
3. van der Rhee, H.J., de Vries, E. and Coebergh, J.W. (2016). Regular sun exposure benefits health. Medical Hypotheses, 97, pp.34–37.
doi:https://doi.org/10.1016/j.mehy.2016.10.011.
