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New Year Goals to Protect Your Bones, Spine, and Joints
Date posted: 1/6/2025
Last updated: 1/6/2025
Investing in good practices to keep your body healthy is always a great place to start when setting New Year's resolutions. And, as we age, time does take a toll on our bodies, including our bones, spine, and joints. But is there anything we can do to protect and preserve these vital body parts?
According to experts at Midwest Orthopaedics at Rush who consult with thousands of patients each day, the answer is yes. Here are suggestions they provide to their patients.
Overall bone health
Dr. Caitlin Nicholson, sports medicine primary care physician.
Incorporate foods rich in calcium, such as dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products such as tofu, which help to build and maintain strong bones. For adults 19 - 50 and men 51 –70, the Recommended Dietary Allowance (RDA) of calcium is 1,000 mg per day. This increases to 1,200 for women 50+ and men 70+.
Get regular exposure to sunlight which helps maintain vitamin D levels. Also, consume foods rich in vitamin D, like salmon, trout, whitefish, tuna, mushrooms, cheese, eggs, and D-fortified foods, such as milk and cereals. For adults 19 – 70, the RDA of vitamin D is 600 international units (IUs) per day. This increases to 800 for those 70+. Take calcium and vitamin D supplements if you aren’t able to get enough through food.
Eliminate smoking and alcohol. Research suggests that tobacco and alcohol contribute to weak bones. Smoking creates inflammation which can aggravate arthritis in the joints.
Maintain a healthy weight. Eating too few calories has been linked to reduced bone density. In addition, stomach surgery, weight-loss surgery, and conditions such as Crohn's disease, celiac disease, and Cushing's disease can affect your body's ability to absorb calcium. Consume a healthy diet with at least 1,200 calories daily to maintain good bone health.
Spine health
Dr. Kern Singh, a minimally invasive spine surgeon
Focus on strengthening your core muscles which can help support the spine and prevent back pain.
Use good posture when sitting and standing. Avoid slouching and try to always engage your core. Use a lumbar support when sitting for long periods.
If you have a family history of spinal conditions, such as scoliosis, or osteoporosis, get a DEXA scan to help determine if you are experiencing early stages of either disease.
Joint health
Dr. Tad Gerlinger, joint replacement surgeon.
Get moving. Regular physical activity can help knees and other joints by relieving pain and stiffness, strengthening the muscles that provide support to the knees, reducing weight gain that puts excess stress on knees, and improving balance to decrease the risk of falls and injuries to the joints.
Perform weight-bearing activities. Two of the best for bone health are weight-bearing exercise and resistance training because they promote the formation of new bone. Incorporate walking, jogging, climbing stairs, and lifting light weights or using resistance bands into a daily routine.