Bone & Joint Health

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Although World Bone & Joint week 12th – 20th October is behind us, it is still worthwhile to discuss Bone & Joint Health.

Current Evidence Suggests:

  • Bone & Joint health is important at all stages of life. However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced.
  • Bone and joint conditions are the most common cause of severe long-term pain and physical disability worldwide affecting hundreds of millions of people.
  • Musculoskeletal conditions include back pain, arthritis, traumatic injuries, and osteoporosis and childhood conditions.
  • Osteoarthritis is ranked fourth worldwide as a cause for years lived with disability.
  • Unless actions are taken now, the global prevalence of musculoskeletal conditions is predicted to increase greatly due to increasing life expectancy, changes in risk factors and availability of appropriate prevention measures.
  • Musculoskeletal conditions can lead to significant disability plus diminished productivity and quality of life.

NUTRITION & LIFESTYLE HABITS IMPACT in maintaining strong bones & joints and it’s never too early to start.
Building healthy bones is extremely important. Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily. Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
Joints form the connections between bones. They provide support and help you move. Any damage to the joints from disease or injury can interfere with your movement and cause a lot of PAIN.

Some Healthy Handy Tips & Advice from Balanced Healing – How to Ensure Healthy Bones & Joints

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Alkalising the body’s Ph with Lots of Vegetables – Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women. Alkalising the body PH reduces the risk of calcium leaching in an attempt for the body to alkalise.

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Perform Strength Training and Weight-Bearing Exercises – Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer.

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Consume Enough Protein – A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss. 50% of bone is made of protein. Low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake

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Eat High-Calcium Foods Throughout the Day – Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption. The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg

Get Plenty of Vitamin D and Vitamin K – Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health. Vitamin D plays several roles in bone health, including helping your body absorb calcium. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation.
Avoid Very Low-Calorie Diets – Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1,200 calories daily to preserve bone health, dropping calories too low is never a good idea.
Consider Taking a Collagen Supplement – Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown. While there isn’t a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health.
Maintain a Stable, Healthy Weight – Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.
Include Foods High in Magnesium and Zinc – Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.
Consume Foods High in Omega-3 Fats- Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults.

Management of Pain

MEDICATION = RISKS/SIDE EFFECTS so rather choose NATURAL ALTERNATIVES

For moderate-to-severe joint pain with swelling, an over-the-counter or prescription non-steroidal anti-inflammatory drug (NSAID) can provide relief. Most of these drugs have an increased risk of heart, stroke and other cardiovascular events. NSAIDs also can have side effects, potentially increasing your risk for gastrointestinal bleeding.


So look for a natural alternative for pain relief in the form of herbal extracts like – Boswellia, Curcumin, Devils Claw, Ginger, White Willow Bark, Valerian Root, and Magnesium & Capsaicin. The extracts found in these natural plants — may relieve joint pain from arthritis and other conditions. The Topical application of Capsaicin blocks substance P, which helps transmit pain signals, and it triggers the release of chemicals in the body called endorphins, which block pain. Side effects of capsaicin cream include burning or stinging in the area where it is applied.


Some research has indicated that glucosamine and chondroitin supplements can help with joint pain and improve function. Both of these substances are components of normal cartilage, which helps cushion the bones and protect joints. Glucosamine and chondroitin supplements are available in capsule, tablet, powder, or liquid form. Although these supplements don’t work for everyone, they are safe to try because they don’t have any significant side effects.

If your pain is so severe that NSAID’s and Natural medicines aren’t effective enough, (bear in mind that natural remedies will need a longer time to become effective – there is no instant gratification) you may need to consult your local physician. Also note, some antidepressants and antiepileptic drugs are known to interfere with pain signals, so be clear with your practitioner as to your current medication regime before opting for pain relief.

Physical Therapy

You can work with a physical therapist, physiotherapist, biokineticist to strengthen the muscles around the joint, stabilize the joint, and improve your range of motion.
If you are overweight, losing weight could relieve some of the pressure on your painful joints. Exercise is one effective way to lose weight (along with diet), but be careful to stick with low-impact exercises that won’t further irritate the joint. Swimming and bicycling are among the best exercises because both allow you to exercise your joints without putting impact on them. Because water is buoyant, swimming also relieves some of the pressure on your joints.

Home/Self Care

You can relieve short-term joint pain with a few simple techniques at home. One method is known by the acronym, PRICE:
Protect the joint with a brace or wrap.
Rest the joint, avoiding any activities that cause you pain.
Ice the joint for about 15 minutes, several times each day.
Compress the joint using an elastic wrap.
Elevate the joint above the level of your heart.
Applying ice to your painful joints can relieve the pain and inflammation. For muscle spasms around joints, try using a heating pad or wrap several times a day. Your physical therapist or doctor may recommend that you tape or splint the joint to minimize movement or reduce pain, but avoid keeping the joint still for too long because it can eventually become stiff and lose function.

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Balanced Healing offers an integrated holistic approach to health & wellness in the workplace & for the individual
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NEW YEAR RESOLUTIONS – GOING BEYOND THE QUICK FIX TO OPTIMAL HEALTH

A new year brings new hopes and desires to improve health. We seem to want to lose weight, improve our fitness levels, change our look & even relook our personal & business goals and aspirations.

Personally, I am one of those that sweeps clean and starts off with great gusto on new projects and have found that without proper thought & planning - I seem to lose sight of the very goal I set out to achieve in a very short space of time due to being unfocused – probably a little ADD which in itself would probably require Mentat – Jokes aside, I do know for myself that if my nutrition is good and my exercise regime is regular I can accomplish so much more. Without the planning and structure so necessary to achieve the desired outcomes, I invariably fail to accomplish all I set out to do.

"MY GOAL FOR 2020 IS TO BE ABLE TO OFFER YOU THE VERY BEST INTEGRATED MEDICAL ADVICE AND SUPPORT YOU ON YOUR OWN 2020 JOURNEY WITH EASE AND COMFORT".

This is where I take the time to screen & evaluate my patients current status, lifestyle – and assist in unpacking the toolbox we all have within us and remind every patient that these are all achievable with some guidance, perseverance and dedication. I pride in providing an integrated approach working with the patient to achieve their personal health goals.

To achieve those New Year’s health goals there are 2 fundamentals that need to be highlighted:
1. CLEAR, ACCESSIBLE INFORMATION ON EVIDENCE-BASED APPROACHES TO HEALTH allowing you to differentiate between fact and marketing hype. Balanced Healing – Sr Bridget Spargo, can set the stage for sustained health and well-being, by better managing issues like diet, sleep, and stress.
2. A SHIFT IN MINDSET from seeking separate, disconnected solutions to treat various ailments to recognizing that many health problems may be connected. While our general approach to health care tends to zoom in on specific diseases or even individual body parts, research continues to tell us that assessing the big picture can be important to setting the stage for sustained whole-person health and well-being.

I will be continuing to educate through various articles / Blogs and useful information during the year.
MY wish for you is to gain a better understanding of the interrelationship of factors that make up your health, and I hope you’ll stay up-to-date with new findings and future directions with our blogs and make an investment in your health with a personalized consultation & screening to assist you on your journey to health & happiness in 2020.

A Healthy Happy New Year to all.

HERE IS A JANUARY PROMOTIONAL OFFER VOUCHER TO GET YOU STARTED.

Read full article & Download voucher @ https://zurl.co/zrjK
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A silent tragedy

There is a silent tragedy that is developing day after day in our homes and concerns our most precious jewels: our children.
Our children are in a devastating emotional state.
Over the past 15 years, researchers have given us increasingly alarming statistics about a sharp and steady increase in childhood mental illness that is now reaching epidemic proportions:

Statistics don't lie:
• 1 in 5 children have mental health problems
• A 43% increase in ADHD was noted
• A 37% increase in adolescent depression was noted
• A 200% increase in the suicide rate in children between 10 and 14 years has been noted.

What is going on and what are we doing wrong?

Today's children are over-stimulated and overloaded with material objects, but they are deprived of what is truly fundamental for a healthy and happy childhood, such as:
• Emotionally available parents
• Clearly defined limits
• Responsibility
• Balanced nutrition and good sleep quality
• Movement in the open air
• Creative play, social interaction, unstructured play opportunities and spaces for boredom.

Instead, these last few years we have filled them with:
• Digitally distracted parents
• Indulgent and permissive parents who let children "rule the world" and be the ones who set the rules
• A sense of right, of undeservedly everything without earning it or being responsible for it
• Inadequate sleep and unbalanced nutrition
• A sedentary lifestyle
• Endless stimulation, technological babysitters, instant gratification and the absence of boring moments.

What to do?
If we want our children to be happy and healthy individuals, we must wake up and go back to basics.
It is still possible ... with the following recommendations:

• Set limits and remember that you are the captain of the ship. Your children will feel more confident knowing that you are in control of the helm.
• Offer children a balanced lifestyle full of what they need, not just what they want. Don't be afraid to say "no" to your kids if what they want isn't what they need.
• Provide nutritious foods and limit junk food.
• Spend at least an hour a day outdoors doing activities such as: cycling, walking, fishing, bird / insect watching.
• Enjoy a daily family dinner with no phones or technology to distract them.
• Play with family board games or if the children are very young for board games, let yourself be carried away by your interests and allow them to lead the game.
• Involve your children in some homework or homework according to their age (folding clothes, ordering toys, hanging clothes, arranging food, setting the table, feeding the dog, etc.).
• Implement a consistent sleep routine to ensure that your baby sleeps well. Timetables will be even more important for school-aged children.
• Teach responsibility and independence. Do not protect them in excess against any frustration or error. Making mistakes will help them develop resilience and learn to overcome life's challenges,
• Do not load your children's backpack, do not bring their backpacks, do not bring them the task they have forgotten, do not peel their bananas or oranges if they can do it alone (4-5 years). Instead of giving them fish, educate them to fish.
• Educate them to wait and delay gratification.
• Provide opportunities for "boredom" as boredom is the moment when creativity awakens. You don't feel responsible for keeping children entertained.
• Do not use technology as a cure for boredom, nor offer it on the first second of inactivity.
• Avoid the use of technology during meals, in cars, in restaurants, in shopping malls. Use these moments as an opportunity to socialize, thus training your brains to work when they are in "boredom" mode.
• Help them create a "jar of boredom" with business ideas for when they are bored.
• Turn off phones at night when children have to go to bed to avoid digital distraction.
• Become a regulator or emotional trainer of your children. Educate them to recognize and manage their frustrations and anger.
• Educate them to greet, to take turns, to share without remaining without anything, to say thank you and please, to recognize the error and apologize (do not force them), be a model of all those values ​​that you inculcate them.
• Connect emotionally - smiles, hugs, kisses, tickles, reading, dancing, jumping, playing with them.

Thank you for the share.

Article written by Dr. Luis Rojas Marcos psychiatry.
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It has taken twenty years of research, but the verdict is now in and scientists are saying that negative feelings, especially those of un-forgiveness can lead to the development of cancer.
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Wishing Everyone a Happy New Year
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Balanced Healing would like to wish you and your family a Happy, Healthy Xmas.
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