Strong Bones and Healthy Joints (lifestyle swaps, good supplements)
Millions of people in England (and beyond) suffer from weak bones and aching joints. But often there is no need. Many cultures abroad don’t suffer the same (and they don’t guzzle pints of dairy milk or even visit the gym).
But they do have good plant-based sources of calcium (that are better absorbed), they walk everywhere and they limit smoking and alcohol (or don’t use them at all). They also get more fresh air and sunshine (vitamin D is linked to healthy bones).
With a few simple swaps, you can keep your bones strong and your joints healthy. Let’s find a few easy tips to start today!
Eat plenty of plant-based calcium
Although dairy has calcium, plant-based versions are better absorbed (leafy green veggies are good, but check medication due to interaction with vitamin K).
Take up weight-bearing exercise
Walking has some effect, but ideally use bodyweight exercises (follow simple videos from trainer Lucy Wyndham-Read). Or use resistance bands (buy with workout videos at Move It Or Lose It! (includes wheelchair options).
Exercise will also help to reduce weight, which puts strain on bones and joints. But remember that being underweight can lead to brittle bones.
Eat plant-based protein
There are plenty of plant-based proteins to enjoy (peas, lentils, beans on toast and even black-bean brownies!) Also seek out tofu, tempeh and seitan in stores (all good high-protein foods, and many are pre-flavoured so you can just throw them in a pan with some sauce for a lovely quick tasty meal).
Cut down on salt and fizzy drinks
Both can make your body lose calcium (there’s nothing wrong with a little sea salt on pasta, unless there’s a medical reason to avoid). But avoid ‘hidden salt’ in too many packs of crisps etc!
Give up smoking and limit alcohol
Give up smoking and limit alcohol. Both can lead to weak thinner bones. NHS guidelines for booze are one glass or wine OR one pint of beer OR 2 spirit measures (no more than 6 times a week).
Of course no alcohol for driving and pregnancy/nursing – or alcohol issues.
Ask your GP for a medication review
Some medications can weaken bones, so ask for a yearly medication review, to ensure you are only taking what you need. Never stop any medicine without advice.
Good GPs will recommend lifestyle changes anyway before medication. And should also offer bone density tests.
Dr.Vegan Osteofriend (a supplement for healthy bones)
Dr.Vegan OsteoFriend is a quality supplement, the first order is sold in a refillable metal tin. You then just order refills in eco-friendly pouches after that, to save on waste and save money. Subscribe online for big savings, once you have the first order with the tin.
Designed to help bone density, muscles and connective tissues, it contains 19 active ingredients including high-strength calcium, magnesium, vitamins D3 and K2, curcumin, MSM and L-Lysine.
Check with GP before taking supplements if on medication (or if pregnant/nursing). Keep supplements away from children and pets and recycle unused ones at pharmacies (never flush down the loo).
When to expect improvements
- 1 week (nutrient deficiencies start to improve)
- 2 weeks (increased absorption of bone-supporting nutrients)
- 3 weeks (osteoblasts start working for stronger bones)
- 1 month (better mobility, bone strength & joint health)
Rehab Science (overcome pain, heal from injury)
Rehab Science is a super book to help people heal from injury and recover mobility after injury or other medical conditions. This book is written by a highly-qualified professional. It’s expensive but that’s because it’s really for professionals (so a great investment not just for physiotherapists but also for GP surgeries, injury and sports clinics, or hospitals and even nursing homes).
Although sometimes medicine and surgery is needed, in many cases these exercises will cure faster than just popping a pill. The book was discovered after miraculous results from a 6-minute YouTube video by the author (more on that below).
This book offers a foundational explanation of how to treat both acute and chronic pain conditions, and how to identify injuries and use simple methods to increase strength and tissue, and improve movement and reduce pain.
There are 30 programs to cover the most common pain and injuries in every body region, including:
- Low back pain
- Sprains and strains (ankle, wrist, hamstring, whiplash)
- Nerve pain (sciatica, carpal tunnel, herniated discs, lumbar stenosis)
- Tendinopathies (tennis and golfer’s elbow, hip flexor, gluteal and patellar)
- Ligament and tendon tears (Achilles, rotator cuff, hamstring, groin)
- Shoulder and hip impingements
- Dislocations and labral tears
- Meniscus tears
- Plantar fasciitis
- Shin splits
- Arthritis (neck, knee, hip)
Dr Tom Walters is a board-certified orthopaedic physical therapist, who specialises in treating pain and movement disorders. He runs a free YouTube channel, where you can do simple exercises alongside him, to treat many painful conditions.
If you have chronic pain or a complicated condition, you can join Tom’s membership plan, where you can upload symptoms and get a personalised custom plan (which costs less than the private cost of visiting a physiotherapist in the UK – good but likely too expensive for some if you can’t get results on the NHS).
Alas as you don’t live in the USA, you won’t be able to use health insurance to pay for it (you might, ask!) But most users feel better after six weeks. So try the free exercises first, then consider this option if no joy.
