Health problems that commonly occur in old age vary, one of which is joint/bone problems. Older people often think of joint/bone problems as part of normal aging and feel they are healthy even though their joints are painful.
Joint/bone diseases that commonly occur in old age include osteoporosis, osteoarthritis and rheumatoid arthritis. The following is an explanation of the above joint diseases:
- Osteoporosis is a condition where bone density decreases so that bones become brittle and break easily due to loss of bone mass and decreased bone quality. This occurs when the body decreases the hormone estrogen in women after menopause or testosterone in men can trigger a decrease in bone mass.
- Osteoarthritis is a degenerative joint disease that causes damage to the joint cartilage and bones around the joints due to damage and loss of the cartilage that lines the ends of the bones in the joints, which causes inflammation, pain, and decreased joint function. The main symptoms felt are joint pain, stiffness, swelling, and loss of joint flexibility, other signs are a grinding sound or crepitus when the joint is moved, joint enlargement, and muscle weakness around the affected joint.
- Rheumatoid Arthritis (RA) is is an autoimmune disease that causes the body's immune system to attack the synovium (the membrane lining the joints). The exact cause of RA is unknown, but genetic and environmental factors are believed to play a role. Main Symptoms RA often begins with symptoms such as fatigue, fever, and weight loss. The main symptoms include joint pain, swelling, and stiffness, which are usually symmetrical (for example, both hands or both knees are affected). Stiffness is usually worse in the morning and may last more than an hour.
To overcome joint/bone problems, it is recommended to discuss with a doctor to get advice that suits individual conditions and also requires a holistic approach, including a healthy lifestyle, regular health checks, stress management and proper diet and nutrition. The following are nutrients to overcome joint/bone problems :
- Calcium
Calcium is the main mineral in bone formation. Adequate calcium intake is very important for maintaining bone health. Recommended Intake: Adults aged 51 years and over: 1,200 mg per day. Calcium Sources: Dairy products (milk, cheese, yogurt), Dark green leafy vegetables (broccoli, spinach), Calcium-fortified foods (plant milk, cereals), A study in the Journal of Bone and Mineral Research shows that calcium supplementation can reduce calcium loss. bones in postmenopausal women.
- Vitamin D
Vitamin D helps calcium absorption in the intestines and is important for bone health. Recommended Intake: Adults aged 51-70 years: 600 IU per day. Adults aged 71 years and over: 800 IU per day. Sources of Vitamin D: Sun exposure, Fatty fish (salmon, mackerel, tuna), Fortified foods (milk, orange juice). A study in The American Journal of Clinical Nutrition shows that a combination of calcium and vitamin D supplementation is effective in reducing the risk of bone fractures in the elderly.
- Proteins
Protein is important for the formation of collagen which is part of the bone matrix. Recommended Intake: Approximately 0.8-1 gram of protein per kilogram of body weight per day. Protein Sources: Lean meat, poultry, fish, Dairy products, Nuts and seeds. An article in Osteoporosis International states that adequate protein intake is important to maximize the positive effects of calcium and vitamin D on bone health.
- Magnesium and Zinc
Magnesium and zinc also play an important role in bone health. Sources of Magnesium: Nuts, seeds, green vegetables, pumpkin seeds, Sources of Zinc: Red meat, nuts, seeds, dairy products. Research in Nutrients shows that magnesium and zinc deficiencies can affect bone metabolism and increase the risk of osteoporosis.
- Vitamin K
Vitamin K is important for the synthesis of proteins involved in bone mineralization. Source of Vitamin K: Green leafy vegetables (spinach, kale, broccoli). Studies in The Journal of Nutrition indicate that adequate vitamin K intake is associated with better bone mineral density.
- Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory effects and may help prevent bone loss. Source of Omega-3: Fatty fish (salmon, mackerel, sardines). Flax seeds, walnuts, fish oil. Research published in Osteoporosis International states that adequate omega-3 intake has the potential to reduce the risk of bone fractures in elderly women.
- Limit Salt Intake, Avoid Excessive Caffeine and Alcohol Consumption
Excessive salt consumption can increase calcium excretion through urine. Both can affect calcium absorption and bone health.
Bibliography :
Hunter, D. J., & Felson, D. T. (2006). "Osteoarthritis". BMJ, 332(7542), 639-642.
Smolen, J. S., Aletaha, D., & McInnes, I. B. (2016). "Rheumatoid arthritis". The Lancet, 388(10055), 2023-2038.
Osteoporosis: Kanis, J.A., McCloskey, E.V., Johansson, H., Cooper, C., Rizzoli, R., & Reginster, J.Y. (2013). European guidance for the diagnosis and management of osteoporosis in postmenopausal women. Osteoporosis International, 24(1), 23-57.