Degenerative diseases of the bones and joints, such as osteoarthritis and osteoporosis, involve the wear and tear of cartilage and the loss of bone mass, respectively.
They are more common after the age of 50, causing pain, stiffness, and reduced mobility; however, they can appear earlier, even in high-performance athletes.
Treatment includes physiotherapy, medication, weight management, conservative treatments, and, in some cases, surgery.
Main Degenerative Diseases
• Osteoarthritis (Arthrosis): The most common form of arthritis, characterized by the wear of the cartilage that covers the joints, leading to friction between bones. It mainly affects the knees, hips, hands, and spine, resulting in pain, swelling, and stiffness, especially after periods of inactivity.
• Osteoporosis: A disease characterized by reduced bone mineral density, making bones more fragile and prone to fractures, common in postmenopausal women.
• Degenerative Spine Diseases: Wear and tear of the spinal structures, often driven by heavy occupational activity and lifestyle habits (smoking, excess weight).
Common Symptoms
• Chronic joint pain
• Stiffness, especially upon waking or after rest
• Limited movement and reduced mobility
• Joint deformities (in cases of osteoarthritis)
Risk Factors
• Natural aging
• Overweight or obesity
• Joint overload (work or sports)
• Family history
• Previous joint injuries
Prevention and Treatment
Treatment aims to reduce symptoms and improve joint function, as there is no definitive cure for degeneration:
• Physiotherapy and Exercise: Muscle strengthening and stretching to stabilize joints.
• Weight Management: Essential to reduce overload on knees and hips.
• Medication: Pain relievers and anti-inflammatory drugs (as prescribed by a physician).
• Supplementation: Calcium and Vitamin D, especially for osteoporosis.
• Surgery: Joint replacement (arthroplasty) in very severe cases.
To regain bone mass, focus on a diet rich in calcium (dairy products, dark green vegetables, fish) and vitamin D (fatty fish, sunlight exposure), and combine this with strength training exercises. Walking can be included, but resistance training plays a key role in stimulating bone formation.
All risk factors, such as smoking and alcohol consumption, should be reduced or avoided. Medical guidance remains essential.
Measures to Maintain Bone Health
1. Nutrition
- Calcium: Milk, yogurt, cheese, dark leafy greens (kale, spinach), sardines, salmon, tofu, almonds, walnuts, sesame seeds.
- Vitamin D: Safe sun exposure and foods such as salmon, sardines, and egg yolk.
- Others: Magnesium (found in nuts) and omega-3 (fatty fish, walnuts) are also important.
2. Physical Exercise
- Weight-bearing/Impact Exercises: Essential to stimulate bone. Includes walking, running, climbing stairs, dancing, strength training, and weightlifting.
- Consistency: The WHO recommends at least 2.5 hours of moderate activity per week, but daily activity also helps.
3. Lifestyle
- Avoid or eliminate smoking and alcohol consumption.
4. Supplementation and Medical Treatment
- Supplements: Calcium and Vitamin D may be necessary if diet is insufficient, always under medical supervision.
- Medical Assessment: Consult a physician before starting exercise or supplements for proper evaluation and a personalized plan, especially to identify the cause of bone loss.
Remember that the prevention and treatment of bone mass loss (such as osteopenia or osteoporosis) require a combined approach and professional follow-up to ensure long-term bone health.
THE MEDICAL SPOT
Shall we keep your bones and joints in good shape?
• If symptoms arise, do not ignore them – we can schedule a specialist appointment.
• Are you in pain? Related to work, sports, or simple movement? We can book your personalized check-up.
• Maintain regular exercise – strengthening muscles is also part of treatment.
• Weight management is crucial – shall we plan this together?
• Longevity & Healthy Bones Coaching
