Our joints, bones and muscles at different ages Holland & Barrett

Our joints, bones and muscles at different ages

March 6, 2024

Nuestras articulaciones, huesos y músculos a diferentes edades

You may only think about your joints, bones, and muscles when pain appears. But you use them your whole life, so it's worth taking care of them early!

There are some changes that take place as you age, but it's not all about age. Your activity levels and daily habits can affect the health of your joints, bones, and muscles at any time.

So what exactly happens? We'll go over some of the natural changes that can occur over time, as well as look at ways to keep your body at its best, no matter your age.

What are joints, bones and muscles and what are they for?

The joints are the meeting point of two bones. They allow them to move in certain ways; Think of the "hinge" of your knee or the round "ball and socket" of a shoulder.
Bones provide structure to the body. They keep us upright and can also protect some of our organs.
The muscles relax and contract. They push and pull on bones and other parts of the body, allowing them to move.

How can we keep them in good shape?

You may associate poor joint, bone, and muscle health with advancing age, but it's never too early to start taking care of your body!

Keeping joints flexible and well supported helps minimize aches and pains. Bones must be kept strong and dense to better support the rest of the body. And strong, flexible muscles will help you move more easily and feel stronger.

Whatever your age, there are small habits you can develop to minimize your "wear and tear" and keep your body healthy.

Diet

Protein

Protein is the superstar when it comes to muscle health. We need it to grow, repair and maintain our entire body, but especially our muscles.

It is recommended to consume around 0.75g of protein per kilogram of body weight each day, so, for example, someone weighing 75kg would need 56g daily.

The best way to get protein is through your diet: meat and fish, beans, eggs and legumes are good sources.

And we have no shortage of protein shakes, bars and powders to choose from and offer a little more. If you have difficulty getting protein through the foods you normally eat, a protein supplement could be helpful.

But where to start? Our Senior Nutritionist, Alex Glover, shares his experience:

"There are two main types of protein supplements, plant-based or animal-based. For most people, there won't be a noticeable difference between the two, other than maybe consuming a little more of the plant-based version to compensate. slightly lower levels of essential amino acids.

The best types to support muscle development are proteins such as whey, casein and soy, as they contain high levels of essential amino acids.

Brown rice and pea proteins are also good options, but you may want to consume a little more per serving to match the quality of whey, casein, and soy (due to their slightly lower amino acid content )".

Calcium

You may already know calcium's reputation for maintaining strong, healthy bones! Adults need 700 mg of calcium per day, which is found in foods such as dairy products, green leafy vegetables and fortified plant milks, and bread.

But you also need vitamin D to absorb calcium. Vitamin D deficiency can cause bone deformities in children and bone pain (caused by a condition called osteomalacia) in adults.

Hydration

Maybe it's a long-forgotten New Year's resolution... But drinking enough water can offer more than glowing skin and a fresh mind.

The outer surfaces of bones (known as cortical or compact bone) contain approximately 25% water, so staying hydrated is very important.

A study in women found that those who had had an osteoporosis-related fracture showed significantly lower bone tissue water content than those who did not. [source] While more research may be needed, the research strongly suggested that water content could determine fracture risk

It is believed that between 70 and 80% of articular cartilage and about 75% of muscles are made of water.

When well hydrated, synovial fluid (the fluid that surrounds the joints and bones) cushions the joints and helps prevent friction on the cartilage, allowing for smooth, painless movement.

If you don't drink enough water, your joints will be less lubricated by synovial fluid and can contribute to joint pain.

And muscles need water to function well too! Dehydration can cause muscle wasting, as well as difficulty contracting (tightening) them.

Stretching and mobility

Regular movement is another crucial part of keeping your body healthy. The more you stretch your muscles, the more flexible they will stay!

Being sedentary for too long can cause joint stiffness and can reduce your mobility.

Getting out of the house is important, no matter your age or how long you can stay active.

How does age affect our joints, bones and muscles?

While conditions that affect bones and mobility (such as osteoporosis and osteoarthritis) tend to increase with age, age shouldn't determine how healthy you are!

There are many older people with strong muscles and good mobility, and many younger people who may experience problems.

Genetics, lifestyle and many other factors (as we have discussed above) can influence the likelihood of maintaining healthy joints, bones and muscles. It is best to look at your daily activity and the areas that are especially easy or difficult for you to move your body.

That said, most people's joints, bones, and muscles naturally change in certain ways over time:

In the childhood

You are born with about 300 bones, almost 100 more than you have as an adult! Don't worry, they're not going anywhere; Some just merge as you grow.

Unlike adults, a child's bones can grow. You may think of bone health as something older people need to worry about, but childhood is actually crucial in determining your lifelong skeletal health.

Bones grow using growth cartilages, softer bony plates that add length and width.

They harden over time, but these softer bones, plus children's tendency to run and jump, make fractures quite common. Approximately 1 in 3 children break a bone!

Children also need to use their muscles so they grow stronger. Toddlers are still learning to use each of their muscles, and their fine and gross motor skills are still developing. You wouldn't see a baby use a needle and thread, for example!

The NHS suggests that children do at least 60 minutes of moderate or vigorous activity every day (such as walking, cycling or PE classes), as well as staying active throughout the day with a variety of types and intensities of movement. .

In adulthood

Bone and muscle strength are thought to increase throughout childhood, then peak in early adulthood.

At this time, up to 90% of the maximum bone mass is acquired; usually at age 18 for girls and age 20 for boys.

Many people find this to be the peak of their musculoskeletal health, as they have gained strength and mobility, but are generally at a lower risk of "waste" and associated complications.

Younger adults also tend to be more active, due to a combination of their general good health and a generally busy lifestyle. This keeps muscles strong and reduces the chance of joint stiffness.

However, everyone's health and lifestyle are different, and anyone can experience conditions such as osteoporosis and osteoarthritis. Therefore, there is not necessarily a connection between joint, bone and muscle health and age.

Older adults

After the peak in early adulthood, bone and muscle strength usually begins to decline as you age.

Your joints and bones have been used for decades, and there is some natural wear and tear. Synovial fluid decreases with age, which means that:

Less cushioning: Joints are stiffer and bones are more vulnerable to impacts.
Less lubrication between the joints and cartilage. This can cause the cartilage to wear away, causing pain and reduced mobility (osteoarthritis).

According to NICE, osteoarthritis affects around 10% of men and 18% of women over 60 worldwide.

Menopause

Menopause can also significantly affect your joints and bones. This is mainly due to hormonal fluctuations:

Estrogen is responsible for the youthfulness and elasticity of the skin and body tissues. It helps reduce inflammation in the body, promotes hydration, and regulates new bone growth.
Progesterone can improve mood and increase pain threshold levels .
Testosterone helps convert fat into muscle and supports and increases bone density .

All of these hormones decrease during and after menopause. Menopause significantly increases the likelihood of developing conditions such as osteoporosis and osteoarthritis.

Many people going through menopause experience joint aches and pains and may lose up to 20% of their bone mass during this time.

Age can also affect your muscle health. Muscle mass decreases by approximately 3% to 8% each decade, and decreases even more rapidly after age 60.19 Connective tissue (such as muscles and ligaments) tends to shorten and stiffen, causing some stiffness and reduced mobility.

This natural age-related loss of muscle mass and strength is called sarcopenia .

Sarcopenia can also increase your risk of falls and injuries, meaning you may be at higher risk of disability.

How does lifestyle affect our joints, bones and muscles?

While many of these changes are inevitable or reinforced by factors outside of our control (such as genetics and sex), keeping your joints, bones, and muscles healthy can help you stay comfortable and active for as long as possible.

Changes can be made at any age, but early prevention is the most important. Changes like:

Do at least 30 minutes of moderate aerobic exercise (such as jogging, brisk walking, or cycling) 5 times a week
Do muscle-strengthening activities (such as lifting weights, walking in the hills, or doing yoga) at least twice a week.
Eating a balanced diet: Getting all the nutrients you need can help keep your energy levels high and your joints, bones and muscles strong. Maintaining a healthy weight is also one of the most important ways to reduce pressure on your bones and keep them strong and dense.
Staying hydrated: Water is an important part of your joints, bones, and muscles.
No smoking: Smoking is associated with an increased risk of osteoporosis.
Limiting alcohol consumption: The NHS recommends drinking no more than 14 units of alcohol per week can keep your joints, bones and muscles in their best condition.

What exercises work best for joints, bones and muscles?

All types of movement are important to keep the heart and musculoskeletal system healthy. But you may find that certain exercises work better for you.

Once again, age is not the most important thing. Your lifestyle and overall health are the best indicators of the changes you can make. Check out our best tips to increase your activity depending on the type of "move" you are.

However, the NHS suggests that muscle and bone strengthening activities have different results at different ages:

18-24 years: Maximizing bone and muscle gains
40-50 years: Maintain strength and stop natural decline
Over 65: Preserve strength and maintain independence

Therefore, it is always worth understanding how they will affect you and your goals.

Cardiovascular exercise

Also known as cardiovascular or aerobic exercise, this is the type of movement that gets your heart pumping. Think running, HIIT training, dancing, or climbing stairs!

As the name suggests, regular cardiovascular exercise is important for your heart health. Because it involves the movement of large muscle groups such as the arms and legs, it is also a great way to strengthen muscles and help keep you moving.

Strength exercise

This is an exercise that focuses on making you stronger.

When you do strength (resistance) exercises, the tendons pull on the bones and strengthen them. It also helps increase muscle strength, power and endurance.

Strength training may include lifting weights, climbing hills or stairs, doing yoga, or cycling.

Loading exercise

Weight-bearing (or weight-bearing) exercises are activities in which the feet and legs support the weight of the body. These can include things like walking, running, and playing badminton. Weight-bearing exercises can help keep bones strong by stimulating the growth of new bone tissue. They can also help strengthen muscles and ligaments.

which one is the best for me?

For most people, a combination of different types of exercise is best.

If you struggle with joint pain, it's still a good idea to keep moving if you can. Choose low-impact exercises that put less pressure on your joints, such as gentle walking, cycling, or swimming.

In addition to strengthening bones and muscles, focusing on strength, balance, and flexibility can help you feel more stable and reduce your risk of dangerous falls.

However, if you have a pre-existing condition such as osteoporosis or arthritis, you may need to ask your doctor about which exercises are safest for you.

Sources