Don't neglect joint pain. Have leafy greens, quit smoking to prevent bone weakness

If you believe joint pain is only for when you get older, think again! It may be common in older adults but can develop in people who are in their 30s, 20s and even teenage. The situation gets worse when joint pain is caused due to arthritis.

The reason for the joint pain can be anything - from heavy physical activity to sprains. Over a period of time, when the condition of the bones starts to deteriorate, it can lead to much more several conditions like rheumatoid arthritis (an autoimmune condition) and osteoporosis (a common bone disease in which the body loses bone, makes little bone, or both).

Experts believe the problem with bone weakness begins with joint pain and stiffness, and the condition progresses slowly. "Joint pains and general body weakness, malaise and easy fatigability are some of the symptoms signifying early bone weakness," says Dr Fahad M Shaikh, Consultant Orthopedic, Trauma & Joint Replacement Surgeon at Masina Hospital.

The problem is more common in women than what men experience. Hormonal factors play a major role in women's life - pregnancy, childbirth, breastfeeding, menopause, and the menstrual cycle. According to Dr Siddharth M Shah, Consultant Orthopaedics & Joint Replacement Surgeon at SL Raheja Hospital, Mahim, "Women may experience worsening symptoms during the second week of their menstrual cycle when the hormonal levels are low."

Women are also negligent about their bone health until it is too late. Dr Ashok Rajgopal, Group Chairman - Institute Of Musculoskeletal Disorders and Orthopaedics at Medanta, says "Women ignore bone health until they start experiencing severe symptoms."

Common symptoms to watch out for:

• Stiffness/pain/inflammation in fingers, arms or wrists
• Stooping posture
• Inability to stand or be active for long durations
• Easy fractures with a trivial fall
• Swelling and tenderness of joints

Focusing on the wear-and-tear of bone health is the first step toward a healthy life.

On Indian Orthopedic Association's Bone and Joint Day, here are a few actions you can take to prevent future difficulties.

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Kick the butt

Quit Smoking
A 1990 study by Cooper C, Wickham C states that smokers are more likely to have fractures compared to non-smokers since it can lower bone mineral density, causing osteoporosis. It's time to kick this habit.

Warm up & cool down
Before every workout, it is essential to warm up. Think of your body like a car that you need to warm up on a winter morning. Start slowly and build up pace only after muscles and joints have had some movement. Similarly, cool down after physical activity.

Add veggies to your plate
With age, people tend to experience bone loss. Adding green and leafy vegetables like broccoli, spinach, kale, parsley and lettuces can minimise the damage as they are rich in calcium. Dark greens are also packed with vitamin K which can keep osteoporosis at bay. One can also consider adding a glass of vitamin C-rich orange juice to meals.

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Ditch the heels

Choose footwear wisely
It is a well-known fact that wearing high heels can add a lot of stress to your feet and knees. Ditch the heels, and choose footwear that makes you feel comfortable.

The weight loss journey
When on your weight loss journey, the knees go through additional stress depending on what activity or regime you opt for. Be gentle on your knees and work out mindfully.

Walk in water
Aquatic workouts can help in flexibility and provide a range of motion while relieving joint pressure. These exercises include strength training, jogging, water aerobics and the simple act of swimming.

Don't pick a bone wit your body. Being mindful of your actions can go a long way.