1. Overweight and obesity accelerates wear of joints and bones, moreover can reduce absorption of important nutrients. Try therefore to maintain healthy weight by correct lifestyle.
2. Just like overweight, also underweight has negative impact on joint and bone health. People with underweight often have lower bone density, which makes them more prone to fractures. Besides that, lack of body weight can lead to reduced muscle mass, which in turn can reduce support and stability of joints, increasing risk of injuries and joint pain.
3. Your menu should ensure sufficient intake of calcium (dairy products, enriched plant drinks, leafy vegetables, broccoli, cabbage, sardines...), vitamin D (fatty fish, enriched milk and cereals, egg yolks...), proteins (lean meat, fish, eggs, dairy products, legumes, nuts...), magnesium (nuts, seeds, whole grain products, leafy vegetables, bananas...), vitamin K (spinach, kale, broccoli...), proteins and other important nutrients for bone and joint health.
4. Regular movement strengthens muscles around joints, which provide them support and stability. Walking, running and strengthening with weights stimulates bone mass formation and reduces risk of osteoporosis and fractures.
5. Just slowly with party life! Limiting alcohol can help you maintain healthy bones and reduce risk of injuries. Not to mention smoking, which can reduce bone density and increase risk of osteoporosis and fractures.
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