Strong Bones for a Stronger You

Bone and Joint Health National Awareness Week is a global event that focuses on musculoskeletal conditions such as arthritis, back pain, osteoporosis and trauma.  During the week of October 12^th -October 20^th, individuals and organizations worldwide organize events and projects to bring awareness to ways to prevent, manage and deal with these disorders.   These conditions affect millions of people worldwide and are the most common cause of severe long term pain and physical disability.  It is important to raise awareness and take action now, being that the prevalence of these disorders are predicted to increase significantly due to increasing life expectancy and changes in risk factors and the availability of prevention measures.

Even if you yourself do not have one of these conditions, it is never too late to start improving your bone and joint health.  You may not realize how important a role bones play in your body.  Bones are a living tissue that provides you with structural support and if there is a loss of this tissue, your bones become fragile leading to an increased susceptibility to fractures and mobility problems.  This condition is known as osteoporosis.

Luckily, there are a variety of nutrients that are associated with bone health including calcium, vitamin D and vitamin K.  It is especially important that you get an adequate amount of these nutrients in childhood, adolescence and early adulthood when your bones are continually growing.

Foods rich in calcium include dairy products (milk, yogurt and cheese), green vegetables such as broccoli and fish with bones such as canned sardines and salmon.  For most people, the main source of vitamin D comes from the sun.  However, you can also get vitamin D from oily fish such as mackerel and fresh tuna.  The main sources of vitamin K include green leafy vegetables, dairy products and meat.

You can also build strong bones by engaging in weight bearing physical activity.  This is because your bones respond to the weight that it carries, which is also a reason why being underweight is a risk factor for bone fragility and fracture, especially in the elderly.

Your turn to take action: In what ways will you bring awareness to bone and joint conditions?  How will you improve your own bone and joint health?

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