Why your 20s are the perfect time to invest in joint health
|Published
In your 20s, life is often about adventure, energy and feeling invincible. It might seem early to think about the health of your joints but this is actually the perfect time to start considering it for your future well-being.
In South Africa, osteoporosis affects about one in three women and one in five men at some point in their lives, meaning between four and six million South Africans could suffer from this condition.
Contrary to popular belief, osteoporosis isn't just an “elderly woman's” disease.
Healthy bones look like a honeycomb under a microscope, with a strong, dense structure.
Osteoporosis causes these “honeycomb” spaces to expand, weakening the bones and making them more prone to fractures, especially in the hip, spine and wrists.
Often called a “silent disease”, osteoporosis can progress without noticeable symptoms until a fracture occurs.
Dr Hein Els, the director at SCP Radiology, emphasises: “There’s no need to wait for symptoms. A bone density scan can detect osteoporosis early and set you on the path to better health.”
Good joint care isn’t just for the future. According to Selvan Naicker, brand manager for OsteoEze: “Joints are crucial for movement and daily activities.”
Developing good joint care habits in your 20s helps maintain flexibility and range of motion, so you stay active and independent as you age. Starting early with joint-friendly practices can make a big difference in how you feel and move later in life.
There are different ways to keep your joints healthy at any age. Exercise, weight management, stretching before exercising, adding a joint protection supplement to your diet and good nutrition can help and keep them in good condition.
“These small changes to your lifestyle can be implemented at any time, and obviously, the sooner the better,” said Naicker.
Although we all know how to keep our joints healthy, the implementation of these “joint protection rules” comes when we understand “the why”.
When we know “the why” our instinct for making habitual changes kicks in. Naicker offers the following reasons why looking after joints from our 20s is important:
Key strategies to keep your joints in top condition and reduce the risk of joint issues.
Stay active with regular exercise: Exercise is one of the best ways to keep your joints healthy. Engaging in regular physical activity strengthens the muscles around your joints, enhances flexibility and supports overall joint function.
Aim for a mix of aerobic exercises (such as walking, swimming or cycling) and strength training to build muscle and support joint stability.
Low-impact exercises are particularly beneficial as they reduce stress on the joints while still providing excellent health benefits.
Manage your weight: Maintaining a healthy weight is essential for joint health. Excess body weight puts additional strain on weight-bearing joints, such as the knees and hips, which can accelerate joint wear and increase the risk of conditions like osteoarthritis.
By managing your weight through a balanced diet and regular exercise, you can significantly reduce the load on your joints and prevent joint-related problems.
Incorporate stretching into your routine: Stretching before and after exercise helps maintain flexibility and range of motion in your joints.
Incorporating dynamic stretches into your warm-up routine prepares your muscles and joints for physical activity, while static stretches after exercise help to cool down and reduce muscle tension.
Regular stretching can also improve joint mobility and prevent stiffness.
Add joint protection supplements: Supplements can play a supportive role in maintaining joint health. For instance, OsteoEze Platinum+ is a joint protection supplement formulated to help maintain healthy joints.
It includes Ovomet, a clinically proven ingredient containing type I, V and X collagen.
This specific collagen type helps protect tendons around the joints, improves elasticity and enhances joint mobility and function. Including such supplements in your diet can provide additional support for joint health.
Key nutrients for joint care include:
Omega-3 fatty acids: Found in fish such as salmon, these fats have anti-inflammatory properties that can help reduce joint pain and stiffness.
Vitamin C: Important for collagen production, which is vital for joint cartilage and tendons. Citrus fruits, strawberries and bell peppers are excellent sources.
Calcium and vitamin D: Essential for maintaining bone health and preventing conditions such as osteoporosis. Dairy products, leafy greens and fortified foods provide these nutrients.
Antioxidants: Found in fruits and vegetables, antioxidants help combat inflammation and protect joint tissues.:
Ageing isn’t for the faint-hearted, which is why your 20s is the perfect time to start looking after your joints, helping to prevent long-term damage.
Conditions leading to the degeneration of joint cartilage and underlying bone can begin to develop earlier than you may think.
Strong, flexible joints support better posture, balance and coordination. They also allow you to engage in a wide variety of physical activities, which are essential for maintaining cardiovascular health, muscle strength and mental well-being.
Proper joint care reduces the risk of injuries, such as sprains, strains and fractures. Early injury prevention is key to avoiding chronic joint problems that can develop from repeated trauma or improper healing.