If you are 50 years old or older and experiencing bone or joint pain, muscle aches, these symptoms may be early signs of arthritis or osteoporosis. These conditions are common issues in maintaining a healthy musculoskeletal system.
Remember that you are not alone, and there are steps you can take to help yourself. The most crucial step is to consult a physician for early diagnosis and treatment as it is vital in managing and fighting both arthritis and osteoporosis. Take the time to learn about the risk factors associated with developing these conditions.
Risk factors for arthritis and osteoporosis include:
- Age
- Gender (more common in women, especially those with a small frame and thin bones)
- Genetics (family history and history of anorexia)
- Ethnicity (more common in Caucasians and Asians)
- Unhealthy diet (including low calcium or vitamin D intake) ...
- Obesity
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< p>(Arthritis encompasses various types such as osteoarthritis rheumatoid arthritis can affect individuals all ages.It also happen due injuries infections joints.
Various sources, including the CDC (2011, 2012), Smith, J., & G. (1997-2005), and the Surgeon General (2002), indicate that certain occupations such as machine operators, seamstresses, printmakers, and farmers may put individuals at risk of musculoskeletal issues if they come into contact with asbestos. The most effective factors for maintaining a healthy musculoskeletal system are believed to be engaging in physical activity/exercise and consuming a nutritious diet. Our skeleton's bones not only provide strength and stability but also serve as the framework for our muscles. Working collaboratively with the bones, our muscles facilitate movement.
Bones have multiple important functions:
they protect vital internal organs, store essential minerals like calcium, iron, and potassium, and support body weight for movement (CDC, 2011; CDC, 2012).
A diagnosis of Arthritis or Osteoporosis doesn't necessarily mean a decline in mobility or a lifetime of pain. There are options available to manage these conditions. To alleviate symptoms, it's advisable to start with a regular healthy diet. For individuals with osteoporosis specifically, it's crucial to consume a diet rich in Calcium and Vitamin D.
Alongside dietary adjustments, implementing a consistent exercise program can significantly reduce symptoms associated with both arthritis and osteoporosis. It's recommended to begin slowly with short exercise sessions lasting about 10 minutes and gradually increase the duration until reaching approximately one hour per day. This exercise routine should include strength-bearing exercises for muscles as well as flexibility and balance-enhancing exercises (CDC, 2012; Hughes,
2010).
As people get older and develop conditions like arthritis and osteoporosis, their risk of falling increases. To prevent falls, it is important to include balance exercises in your routine, such as backward walking, side stepping, heel and toe walking, standing on one foot, and practicing Tai Chi - a gentle and relaxing workout (Surgeon General, 2002).
In addition, engaging in physical activity not only helps reduce pain and discomfort but also improves mobility, function, and mood for those with arthritis or osteoporosis. This ultimately enhances their overall quality of life. Other steps to decrease the occurrence and symptoms of these conditions involve maintaining a nutritious diet that is rich in calcium, vitamin D, and other minerals; participating in regular exercise; moderate alcohol consumption; avoiding tobacco use; as well as preventing diseases like diabetes and heart disease (CDC 2012) (Surgeon
General 2002).
References
- Centers for Disease Control and Prevention. (2011). Chronic Disease Preventionand Health Promotion.Retrieved February16th2021fromhttp://www.cdc.gov/chronicdisease/resources/publications/aag/arthritis.htm
- Centers for Disease ControlandPrevention.(2012). Physical Activity.The Arthritis Pain Reliever.Retrieved February16th2021fromhttp://www.
cdc.gov/arthritis/pa_overview.htm#activeolderadults
com (2010).
, Aim for Health, (1997-2005).
Retrieved on February 16, 2012, from http://www.surgeongeneral.gov/topics/bonehealth/workshop_report/pdf/Summary_Final.PDF
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