Signs of Joint and Bone Aging

Our bodies rely on bones and joints to support us, move us around, and perform various activities. However, over time, bone and joint aging can occur, leading to difficulties in movement and mobility. So, what are the common signs of bone and joint aging?

1. How Do Bones and Joints Change or Age Over Time?

1.1 How Do Bones and Joints Change Over Time?

Bones are composed of flexible fibers called collagen and are hardened by calcium and phosphorus in a mineral known as hydroxyapatite. Bones make up about 12% to 15% of body weight and are built to withstand significant pressure from activities such as walking, running, and jumping.

In children and teenagers, bone formation occurs more rapidly than bone loss or bone resorption.

At age 20, bone mineral density typically peaks. If you continue to maintain a healthy lifestyle, including adequate calcium and vitamin D intake and regular exercise, your bone mass remains well-preserved. Conversely, if you do not exercise and do not get enough calcium, vitamin A, vitamin K, and vitamin D from your diet, the process of bone aging will accelerate.

It is estimated that natural bone loss accelerates in middle age. This is particularly true during the menopause period for women. However, by age 65, the rate of bone loss balances out between genders.

1.2 How Does Aging Affect Bones and Joints?

The aging process affects bones and joints by causing them to lose calcium and other minerals. This condition is particularly noticeable in several areas, including:

• The spine is made up of bones called vertebrae, and between each of these bones (except for the sacrum and coccyx) is a gel-like cushion called an intervertebral disc, which helps reduce pressure on the spine. As we age, these discs gradually lose fluid and become thinner, causing the central part of the body, also known as the torso, to become shorter.
• The vertebrae also lose some minerals, causing each bone to become thinner. The spine becomes curved and compressed (tightened together). Aging and prolonged use of the spine generally lead to the formation of bone spurs on the vertebrae.
• The arch of the foot becomes less pronounced, contributing to a slight reduction in height.
• The bones of the arms and lower legs lose minerals and become more brittle, but their length does not change. This causes the arms and legs to appear longer in comparison to the shortening torso.
• Joints become stiffer and less flexible. The fluid in the joints may decrease. Cartilage may begin to rub against itself and wear away. Joint calcification can occur due to mineral deposits in and around certain joints. This often happens around the shoulders.
• Hip and knee joints may start to lose cartilage (a change due to degeneration). Finger joints lose cartilage and the bones thicken slightly. Changes in finger joints, often swelling and deformation, are more common in women. Sometimes certain genetic conditions can cause joint swelling.
• Lean muscle mass decreases. This reduction is partly due to muscle loss (atrophy). The rate and extent of muscle change appear to be influenced by genetics. Muscle changes often begin in the 20s for men and in the 40s for women. Muscle fibers shrink. Muscle tissue is replaced more slowly. Lost muscle tissue may be replaced with fibrous tissue. This is most noticeable in the hands, which may appear thin with prominent bones.
• Muscles become less toned and have reduced contraction ability due to changes in muscle tissue and normal age-related changes in the nervous system. Muscles can become stiff with age and lose their firmness, even with regular exercise.

2. Signs of Bone and Joint Aging

Bone and joint aging is a condition that can occur in any older adult. However, each person may experience different signs and degrees of bone and joint aging. Here are common signs of bone and joint aging:

• Bones become more brittle and prone to fractures. Due to the shortening of the torso and spine, overall height is reduced. One of the common issues with bone aging is osteoporosis, particularly in older women. Aging bones can cause pain and reduced mobility.
• Inflammation, pain, stiffness, and deformity can occur due to the deterioration of joints. These joint changes affect most older adults. The changes range from mild stiffness to severe arthritis. Joint pain frequently occurs, especially in the lower back, neck, and knees. Inflammation and pain in the joints can make it difficult for patients to move and may cause sleep disturbances due to nighttime pain.
• Posture may become more stooped (spinal curvature). Knees and hips may become more bent. The neck may tilt, and the shoulders may narrow, while the pelvis becomes wider.
• Movement slows down and is often restricted. Older adults tend to walk more slowly with shorter steps. Walking can also become unsteady with less arm swing. Older individuals tire more easily and have less energy. The risk of injury increases due to changes in gait, instability, and loss of balance, which can lead to falls.
• Strength and endurance change due to the loss of muscle mass. Muscle weakness contributes to fatigue and reduced ability to endure physical activity.
• Some older adults have reduced reflexes in their joints. This is often due to changes in the muscles and tendons, rather than changes in the nerves. Knee-jerk or ankle reflexes may be diminished.
• Involuntary movements (muscle tremors and small movements called muscle twitches) are more common in older adults. Inactive older adults may experience weakness or abnormal sensations. Those who are unable to move on their own or do not stretch their muscles during exercise may develop muscle stiffness.

3. What to do when there are signs of bone and joint aging?

Bone and joint aging not only causes many uncomfortable symptoms and pain for the elderly, but this condition also affects their ability to perform daily activities, work, and overall quality of life. Therefore, improving and preventing the signs of bone and joint aging is essential.

3.1. Strengthening bone health with food

Calcium and vitamin D work together to strengthen and protect bones, so be sure to eat foods rich in both to maintain healthy bones.
Dietary calcium is preferred over supplements, with the recommended daily intake being 1,000 to 1,200 mg. In healthy individuals, the daily vitamin D requirement varies by age.
An anti-inflammatory diet rich in vegetables, fruits, fish, nuts, and whole grains helps slow down bone loss in postmenopausal women.
Add potassium-rich fruits and vegetables, such as bananas, sweet potatoes, and spinach, as well as magnesium-rich foods like nuts, seeds, dried beans, and whole grains. Research shows that both of these nutrients are associated with better bone density.

3.2. Exercise

Exercise can prevent and even reverse many age-related changes in muscles, bones, and joints. It is never too late to start living an active lifestyle and reap the benefits.
Research shows that:

• Exercise can help make bones stronger and slow down bone loss.
• Through muscle-strengthening activities, older adults can increase muscle mass and strength.
• The risk of falls in older adults can be reduced by regularly practicing balance and coordination exercises, such as Tai Chi.
• Physical activity in old age can slow the progression of osteoporosis by slowing the rate of bone mineral density loss.
• Weight-bearing exercises, such as walking or weight training, are the best types of exercise for maintaining bone mass. Twisting or rotating movements around joints like the wrists and ankles also offer many benefits.
• Older adults who exercise in water (non-weight-bearing) can still increase bone and muscle mass compared to sedentary older adults.
• Stretching is another great way to maintain joint flexibility.

3.3. Avoid smoking

Smoking increases the risk of osteoporosis by reducing bone regeneration. This significantly increases your risk of fractures. Therefore, quit smoking now or avoid it if you have never smoked.

3.4. Bone density test (DXA)

A DXA bone density test is an imaging test that measures your bone density. Women should undergo a DXA test starting at age 65, while men should start at age 70. However, if you have clinical risk factors for bone loss or fractures, you may need to have a DXA test earlier. These risk factors include:

• A family history of osteoporosis.
• Low body weight.
• Previous fractures.

3.5. Take medication if needed

If you have osteoporosis or reduced bone density, certain medications can slow bone loss. And if you are at high risk for these conditions, medication is crucial. They are divided into two types: antiresorptive drugs, which help prevent the body from reabsorbing bone tissue, and anabolic drugs, which help build bone in people with osteoporosis.

3.6. Manage other health issues

Certain medical conditions such as thyroid disorders, parathyroid disorders, early menopause, or other health conditions can affect bone density and bone and joint health. Therefore, actively treating these conditions and improving overall health can help prevent bone and joint aging.

Bone and joint aging is a common condition that can have significant impacts on the lives and well-being of the elderly. Therefore, early detection of bone and joint aging signs and prevention of bone and joint aging are essential. Aging is a long process, so take proactive steps to care for your health early to live a healthier, longer, and more youthful life.

Source: medlineplus.gov – health.clevelandclinic.org