As we age, joint changes become a natural part of life. Joints are essentially where two bones come together. The primary types, Synovial Joints (such as the knee, hip, and shoulder), are enclosed by collagen, have an inner membrane that produces lubricating fluid, and contain cartilage to cushion bone ends. Unfortunately, all of these components are prone to the effects of ageing.
Joint discomfort affects many individuals, as ageing can cause wear and tear on our joints leading to discomfort. So, what exactly causes this joint discomfort over time?
Cartilage : A natural shock absorber, healthy joints feature a smooth layer of cartilage that cushions bones, allowing them to move smoothly. Comprised mostly of water and collagen, this firm tissue loses water content with age, reducing its effectiveness in cushioning. As cartilage breaks down, it becomes rougher, thinner, and can lead to bones rubbing against each other, resulting in discomfort.
Synovial Fluid : Similar to oil in a car, synovial fluid lubricates joints for smooth movement. This fluid contains high levels of large hyaluronic acid molecules, which cushion and lubricate joints naturally. However, as you age, the size of these molecules decreases, affecting their ability to support cushioning and lubrication.
Collagen : A key protein in connective tissues, collagen is present in cartilage, ligaments, tendons, bones, and skin. After around age 25, collagen levels begin to decline, making cartilage less flexible and more brittle over time.
Other Reasons Owing to Ageing that Affects our Bone Health :
- Decreased Bone Density : As we age, our bones tend to lose density, becoming weaker and more fragile. This is primarily due to a decrease in minerals like calcium and phosphorus, which are essential for bone strength.
- Increased Risk of Osteoporosis : Osteoporosis is a condition characterized by low bone density and increased bone fragility. Ageing is a major risk factor for osteoporosis, especially in women after menopause when estrogen levels decline.
- Slower Bone Remodelling : Bone remodelling is the process by which old bone is replaced with new bone tissue. With ageing, this process slows down, leading to a decreased ability to repair micro-damage in bones.
- Joint Stiffness : As bones age, joint cartilage may wear down, resulting in stiffness and reduced flexibility. This can lead to conditions like osteoarthritis, where the protective cartilage at the ends of bones wears down over time.
- Increased Risk of Fractures : We become more susceptible to fractures as we age, especially in the case of falls or accidents. Fragile bones resulting from decreased density and strength are more prone to breaking.
- Muscle Weakness : Age-related muscle loss (sarcopenia) can indirectly affect bone health. Strong muscles help support and protect bones, so weakening muscles can increase the risk of falls and fractures.
- Nutritional Deficiencies : Ageing can sometimes be associated with poor dietary habits or malabsorption issues, leading to deficiencies in key nutrients like calcium, vitamin D, and magnesium, all crucial for bone health.
- Hormonal Changes : Hormonal changes that occur with age, such as declining estrogen and testosterone levels, can impact bone health. For example, postmenopausal women are particularly susceptible to bone loss due to decreased estrogen levels.
To maintain good bone health as you age, it's important to adopt a healthy lifestyle that includes regular weight-bearing exercise, a balanced diet rich in calcium and vitamin D, avoiding smoking and excessive alcohol consumption, and getting regular check-ups to monitor bone density. Health professionals recommend to engage in 30 minutes (or in smaller segments of 10 minutes) of moderate aerobic exercise, like brisk walking, five days a week, along with two days of muscle-strengthening activities.
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