Are you having problems with bones, joints or cartilages? Keep reading!
Bones have several vital functions in the body. They protect organs (like the skull that protects the brain), provide storage for minerals such as calcium, and release a hormone that helps control blood sugar levels. Joints are made up of two bones that connect and allow the body to move with ease. Cartilage is a non-vascular type of supporting connective tissue within joints and throughout the body and its functions include the ability to resist compressive forces, provide support to bone areas where there is a need for flexibility and increase bone resilience. Cartilage is soft and flexible and protects the bone from rubbing against each other.
There are a number of disorders that affect the bones and joints and if left untreated can lead to chronic pain and disability.
Common bone diseases include Osteoporosis, Metabolic bone disease, Fracture, Stress fracture, Bone cancer, and Scoliosis.
Types of joint diseases include Osteoarthritis, Rheumatoid arthritis, Spondylarthritis, Juvenile idiopathic arthritis, Lupus, Gout, and Bursitis.
Inflammatory rheumatic diseases that can severely damage cartilage include Rheumatoid arthritis, Juvenile idiopathic arthritis, Gout, Systemic lupus erythematosus, and seronegative spondyloarthropathies.
How to promote bone growth, lubricate the joints or rebuild cartilages?
Types of food that promote bone growth include:
- Food rich in calcium:
- Dairy products
- Sardines, salmon
- Collard greens, turnip greens, kale, Chinese cabbage, broccoli
- Calcium fortified foods such as juices, soy milk, and cereals
2. Food rich in magnesium:
- Spinach, beet greens, okra, tomato products, artichokes, potatoes, sweet potatoes, raisins
3. Food rich in vitamin D:
- Salmon, mackerel, sardines
- Vitamin D fortified food such as juices, cereals, soy milk, and breads
4. Food rich in potassium:
- Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, orange juice, bananas, and prunes
5. Food rich in vitamin K:
- Kale, collard greens, spinach, brussels sprouts, turnip greens and fermented vegetables
6. Food rich in vitamin C:
- Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya, pineapples, and lemons
Food that helps lubricate the joints include:
- Salmon
- Avocado
- Olive oil
- Nuts
- Omega-3 fatty acids
Supplements such as glucosamine sulphate and chondroitin may help lubricate the joint and reduce inflammation.
Food that helps rebuild cartilages include:
- Oranges
- Nuts
- Legumes
- Pomegranates
- Green tea
- Brussel sprouts
- Brown rice
To stay healthy, bones and joints need physical activity. The best bone-building exercises include walking, hiking, jogging, yoga, cycling, climbing stairs, playing tennis, dancing, and resistance exercises using body weight or resistance strips.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.