Lately on social media, I have seen a lot of content on chiropractic adjustment or manipulation where chiropractors are leveraging on this new trend to share their trade with the world. These videos got me thinking about bone and joint health in general. Joint pain is one of those conditions that people often complain about, but they never usually ever take action. Taking care of our bone and joint health keeps us mobile, making all the other areas of our lives easier, whether that’s doing activities we enjoy, doing sports, playing with our kids and grandkids, or just getting around more easily and staying comfortable. Certain age-related transformations, such as the emergence of wrinkles on the body and greying or loss of hair, have long been accepted as inevitable. Previously, it was believed that alterations in muscles, bones, and joints were similarly unavoidable. However, recent research proposes that many aspects attributed to ageing stem from inactivity, and engaging in physical activity could mitigate or even reverse the likelihood of disability and chronic ailments. In a joint, bones do not make direct contact with each other. They are cushioned by articular cartilage, synovial membranes surrounding the joint, and lubricated by synovial fluid. As you age, joint movement becomes stiffer and less flexible due to a decrease in synovial fluid and thinning cartilage. In addition to this, ligaments tend to shorten and lose flexibility, contributing to joint stiffness. Many of these age-related joint changes are due to a lack of exercise. Joint movement and the associated stress help keep the synovial fluid circulating. Inactivity causes the cartilage to shrink and stiffen, reducing joint mobility. Bone and joint pain can result from various factors, including injuries, diseases, and allergic reactions. Common causes encompass acute injuries such as fractures and repetitive stress conditions like bursitis or tendonitis, even if they occurred years ago. Lupus, an autoimmune disease, can affect bones and joints, potentially causing arthritis. Gout, triggered by high uric acid levels, often manifests as sudden pain and swelling, primarily in the toes, ankles, or feet. Additionally, arthritis, marked by joint inflammation, presents in various forms, with osteoarthritis and rheumatoid arthritis being the most prevalent among over 100 types. Maintaining a healthy weight is crucial for joint health, especially for weight-bearing joints like knees, hips, and back. Regular exercise reduces stiffness, strengthens muscles, and lowers heart disease risk, while over-exercise can harm inflamed joints. Building strong muscles and a robust core supports joints and prevents falls. Quitting smoking reduces the risk of joint pain and rheumatoid arthritis. Good posture and proper lifting techniques protect joints from stress. Using larger joints instead of smaller ones can prevent overuse injuries. Safety material is essential to prevent joint injuries during high-risk activities like sports. Ice can relieve joint pain and swelling, and a diet rich in protein, calcium, vitamin D, vitamin C, and omega-3 fatty acids supports joint health. Avoid inflammatory foods and stay hydrated to keep joints cushioned. Joint supplements like glucosamine and chondroitin may also support cartilage health. It's never too late to start working out and exercising to improve your joint health. Contrary to the belief that exercise may aggravate joint problems, studies reveal that physical activity, including running, plays a pivotal role in maintaining joint health and staving off conditions like osteoarthritis as long as you start slow and remain consistent. In fact, inactivity, rather than exercise, may contribute to the onset of osteoarthritis. Our joints thrive on movement, as regular physical activity stimulates bone and muscle strength, fortifying the structures that support joint function. Regardless of whether you are an irregular in exercise or an ambitious athlete, the health of your joints should always be a top priority. Start taking recommended joint health measures today and take good care of your joints. The journey to a healthier, more vibrant you begins with a single step, a step that you have the power to take today. Embracing physical activity as a part of your daily routine can set the stage for a healthier tomorrow, filled with energy and vitality. It's never too late to act. Dr Vincent Mutabazi is an applied epidemiologist. X: @VkneeM mutabazivincent@gmail.com
