In the elderly, bone and joint problems such as osteoarthritis, osteoporosis, rheumatoid arthritis, back pain, neck and shoulder pain are increasingly common and significantly affect the quality of life. Proper joint care not only helps the elderly maintain mobility but also prevents disability and dependence.
Why do bones and joints weaken with age?
Aging is a natural part of life and as people get older, their bones and joints wear out. As your body ages, it can cause the following changes:
- Natural cartilage wears down over time
- Reduced hormone production (like estrogen and testosterone), which affects calcium absorption
- Poor exercise can lead to weaker muscles and stiffer joints
- Poor appetite, which can lead to nutritional deficiencies, especially calcium and vitamin D
- Previous joint damage or underlying medical conditions like diabetes or high blood pressure
What are some common signs that older adults may experience?
Common symptoms in the elderly include:
- Persistent joint pain, especially when moving
- Morning stiffness lasting more than 30 minutes
- Joints that are swollen, hot, and difficult to move
- Slouching posture or significant height loss
- Frequent fractures after minor falls
- Difficulty sleeping or fatigue due to chronic joint pain
If these symptoms appear, it is important to see a rheumatologist as soon as possible for timely and effective treatment.
Common bone and joint disorders in the elderly?
- Osteoarthritis
This is the most common joint condition in older adults. Osteoarthritis occurs when cartilage wears down over time, leading to pain, stiffness, and limited mobility. This condition commonly affects the knees, hips, spine, and fingers.
- Osteoporosis
Osteoporosis is a condition in which bone density decreases, making bones brittle and more likely to break. This condition is especially common in postmenopausal women. Hip and spine fractures due to osteoporosis can lead to long-term disability or even death.
- Rheumatoid arthritis
Rheumatoid arthritis is an autoimmune disease that causes chronic inflammation in many joints, especially the small joints in the hands and wrists. If left untreated, it can cause deformity and reduced mobility.
- Gout
Gout often affects older men, especially those who consume a lot of red meat, seafood or alcohol. This disease is caused by high levels of uric acid in the blood, leading to sudden, severe joint pain, often in the big toe.
What are the best ways to take care of arthritis in the elderly?
You can try the following 5 measures:
1. Take care of your daily meals according to a healthy diet, ensuring adequate provision of necessary nutrients.
Specifically:
- Increase calcium intake: Found in milk, yogurt, tofu, sardines and green leafy vegetables
- Get enough vitamin D: Helps absorb calcium. Sunbathe for 10–15 minutes in the morning or eat fatty fish, mushrooms and eggs
- Anti-inflammatory foods: Olive oil, turmeric, ginger and fish rich in omega-3 (salmon, mackerel)
- At the same time, limit red meat, animal organs, salty or sugary foods, fast food
2. Exercise regularly, moderately
Exercise helps maintain muscle strength, improve joint flexibility and reduce pain:
- Walk briskly, cycle lightly for 20–30 minutes a day
- Tai chi or gentle yoga to improve balance, relaxation and flexibility
3. Rest and proper posture
- Avoid lifting heavy objects or standing/sitting in one position for too long
- Change positions frequently, rest when in pain
- Use mattresses and supportive chairs with good back support and appropriate height
4. Regular health check-ups
Older adults should have regular health check-ups (every 6–12 months) to monitor bone density, bone growth and Detect joint problems early and adjust lifestyle or medication as needed.
