Bones & Joint
Bones and joints are passive structures in our body. They are structural components that carry all of our muscles and organs. Bones and especially joints are also essential for every movement of our body and yet diseases of those structures are not uncommon.
Impact of nutrition on bones and joints
It’s commonly known that calcium and vitamin D are important for healthy bones 1. However, bone development also depends on certain hormones, such as Estrogen, Testosterone, Calcitonin and Growth Hormone 2. Levels of some of those hormones are dropping with age and therefore, humans can build bone matter only up to a certain age.
Bone loss with age
Older and elderly people are unable to increase their bone mineral density and that’s the reason why you should do your best to strengthen your bones while you can.
To combate bone loss from aging (Osteoporosis), you should pay attention to related nutrients. Bones act as storage for minerals, such as calcium and magnesium. If the body needs those minerals elsewhere, it takes it from its storage, so you should keep a constant supply in order to prevent from losses. Furthermore, Vitamin D is crucial for mineral uptake from the intestine and incorporation in bone matter.
Impact of lifestyle
Several other lifestyle factors play a role in prevention and delaying osteoporosis, including physical activity, alcohol consumption and sunlight exposure. 3, 4
Talking about age, many older people also suffer from aching joints as well. Several diseases and conditions can cause this type of symptoms, such as arthritis, rheumatism or tendonitis. Proper nutrition and supplementation (e.g. Vitamin E and Omega-3 fatty Acids) can lower inflammation and therefore decrease and prevent from joint pain. 5
1 Ross, A.C., Taylor, C.L., Yaktine, A.L. and Del Valle, H.B. eds., 2011. Dietary reference intakes for calcium and vitamin D. National Academies Press.
2 Paller, C.J., Shiels, M.S., Rohrmann, S., Basaria, S., Rifai, N., Nelson, W., Platz, E.A. and Dobs, A., 2009. Relationship of sex steroid hormones with bone mineral density (BMD) in a nationally representative sample of men. Clinical endocrinology, 70(1), pp.26-34.
3 Weaver, C.M., Gordon, C.M., Janz, K.F., Kalkwarf, H.J., Lappe, J.M., Lewis, R., O’Karma, M., Wallace, T.C. and Zemel, B.S., 2016. The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporosis International, 27(4), pp.1281-1386.
4 Levis, S. and Lagari, V.S., 2012. The role of diet in osteoporosis prevention and management. Current osteoporosis reports, 10(4), pp.296-302.
5 Norling, L.V. and Perretti, M., 2013. The role of omega-3 derived resolvins in arthritis. Current opinion in pharmacology, 13(3), pp.476-481.