Joint pain: Don’t neglect joint pain. Eat leafy greens, stop smoking to prevent weak bones

If you think joint pain only happens with age, think again! It can be common in older adults, but can also develop in people in their 30s, 20s, and even teens. The situation is aggravated when joint pain is caused due to arthritis.

Joint pain can be caused by anything from heavy physical activity to sprains. When the condition of the bones begins to deteriorate over time, it can lead to many other diseases, such as rheumatoid arthritis (an autoimmune disease) and osteoporosis (a common bone disease in which the body loses bone, creates little bone, or both) .

Experts believe that the problem of weak bones begins with joint pain and stiffness and the condition slowly progresses. “Joint pain and general body weakness, malaise and easy fatigability are some of the symptoms that indicate early bone weakness,” says Dr. Fahad M. Shaikh, Specialist in Orthopaedics, Trauma and Joint Replacement at Masina Hospital.

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Bone pain and general body weakness, malaise and easy fatigue are some of the symptoms that indicate early bone weakness.

The problem is more common in women than in men. Hormonal factors play a major role in women’s lives – pregnancy, childbirth, breastfeeding, menopause and the menstrual cycle. according to dr Siddharth M Shah, Specialist in Orthopedics and Joint Replacement at SL Raheja Hospital, Mahim, “Women may experience worsening symptoms during the second week of their menstrual cycle when hormone levels are low.”

Women are also careless about their bone health until it’s too late. dr Ashok Rajgopal, group chair of Medanta’s Musculoskeletal Institute and Orthopedics, says, “Women ignore bone health until they start experiencing severe symptoms.”

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Common symptoms to look out for:

  • Stiffness/pain/inflammation in fingers, arms or wrists
  • hunched posture
  • Inability to stand or be active for long periods of time
  • Minor fractures from a trivial fall
  • swelling and tenderness of the joints

Focusing on bone health wear and tear is the first step to living a healthy life.

On Indian Orthopedic Association Bone and Joint Day, here are some actions you can take to avoid future difficulties.

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stop smoking

A 1990 study by Cooper C, Wickham C states that smokers are more likely to fracture bones compared to non-smokers, as this can reduce bone mineral density and cause osteoporosis. It’s time to break this habit.

Warm up & cool down

Before any workout, it is important to warm up. Think of your body as a car that you need to warm up on a winter morning. Start slowly and only increase the speed after muscles and joints have moved a bit. Also, cool down after physical activity.

Add vegetables to your plate

As people age, they tend to lose bone. Adding green and leafy vegetables like broccoli, spinach, kale, parsley and lettuce can minimize the damage as they are high 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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Choose shoes wisely

It is a known fact that wearing high heels can put a lot of strain on your feet and knees. Ditch the heels and choose shoes that you feel comfortable in.

The journey to weight loss

On your weight loss journey, there will be extra stress on your knees depending on the activity or regime you choose to do. Be gentle with your knees and train mindfully.

Walk in the water

Water aerobics can help with flexibility and provide a range of motion while relieving joint pressure. These include strength training, jogging, water aerobics and simple swimming.

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

International Yoga Day: Asanas for Women to Stay Young, Happy and Healthy

For a healthy you!

As women venture into new territory and also perform tasks in their traditional forms, it’s important to find a balance to stay healthy. Yoga can greatly assist them in achieving this.

Akshar Nath, President of Akshar Yoga, shares some dynamic asanas to keep women of all ages youthful, happy and healthy bodies.

A NOTICE: While any woman, regardless of age, can perform any of these asanas, women with fluctuating blood pressure or those under medical supervision are discouraged.

Also read: Pranayama – Harness the power of your breath to stay healthy


Padahastasana is a combination of two Sanskrit words – Pada (foot) and Hasta (hand). As the name suggests, this asana is a crisp forward bend that strengthens the muscles of the limbs as well as the core and promotes good form.

Hasta Uttanasana

Hasta Uttanasana is a raised arm pose that expands the chest and rib cage, thus contributing to full oxygen intake, which plays an important role in preventing skin loosening.


The asana, which takes its name from the plow, is a perfect exercise that helps in treating reproductive issues. This pose increases blood flow to the abdominal organs and also helps stimulate the thyroid and parathyroid glands. Therefore, this pose is highly recommended for aging women.


Sarvangasana means asana for the whole body. This shoulder stand is often referred to as the mother of all poses. Along with many other benefits, this asana helps remove toxins and other waste products from the blood, thus preventing many skin diseases. It prevents wrinkles and pimples and helps delay the signs of aging. It facilitates adequate blood supply to the forehead region, which makes it work great for facial problems.

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