Affinity Health, a leading provider of high-quality health cover, is raising awareness about the importance of protecting bone and joint health during World Bone and Joint Week (12–20 October).

Bones protect the body’s organs, store minerals, produce blood cells, and help us move. Although they feel hard, bones are living tissue that is constantly being renewed. As we get older, the body may lose bone faster than it can replace it. This can make bones weaker and increase the risk of osteoporosis and fractures.

Joints are where two or more bones meet. Cartilage, muscles, ligaments, tendons, and the fluid found around many joints help the body bend and move smoothly.

Ageing, injuries, excess weight, too little exercise, poor nutrition, smoking, heavy alcohol use, certain medicines, and some health conditions can affect bones and joints.

“We believe that strong bones and healthy joints play an important role in helping us remain active and independent throughout our lives,” says Murray Hewlett, CEO of Affinity Health.

“In our view, everyday habits such as regular movement, nutritious food, and maintaining a healthy weight can make a meaningful difference, and we encourage anyone experiencing ongoing poin to speak to a healthcare professional.”

Eat Foods That Support Your Bones

Calcium is one of the most important minerals for building and maintaining strong bones. Good sources include milk, maas, yoghurt, cheese, pilchards or sardines eaten with their soft bones, beans, lentils, almonds, broccoli, and other green vegetables.

Vitamin D helps the body absorb calcium. The body can produce vitamin D when the skin is exposed to sunlight. It is also found in foods such as eggs, oily fish, and some fortified milk and cereals.

Protein is needed to maintain bones and build the muscles that support the joints. Affordable sources include eggs, beans, lentils, tinned fish, milk, yoghurt, and peanut butter.

Keep Moving Every Day

Regular movement helps reduce stiffness, keeps joints flexible, builds muscle, and improves balance. Strong muscles also give the joints more support.

Try to include weight-bearing activities, which make your bones and muscles work against gravity. Examples include:

• Walking.
• Dancing.
• Climbing stairs.
• Hiking.
• Low-impact aerobics.

Strength exercises can also be done at home. These include lifting light weights, using resistance bands, doing gentle squats, or repeatedly standing up from a chair.

Swimming and cycling place less pressure on the joints and may be more comfortable for people with joint pain. However, they do not strengthen bones in the same way as weight-bearing exercise.

Maintain a Healthy Weight

Excess body weight places additional pressure on the knees, hips, feet, and lower back. This can increase joint pain and make it harder to move.

Losing even a small amount of excess weight may reduce this strain. However, being underweight can also affect bone health because the body may not receive enough nutrients to maintain strong bones and muscles.

Aim for a healthy weight by eating balanced meals and remaining active. Avoid extreme diets that cut out important food groups.

Protect Your Joints

Pay attention to how you use your body during everyday activities. Avoid sitting or standing in the same position for too long. Get up, stretch, and walk around regularly.

When lifting something heavy, bend your knees, use your leg muscles, and keep the object close to your body. Do not twist your back while lifting, and ask for help if the object is too heavy.

Wear comfortable shoes that fit properly and support your feet. Replace shoes when the soles become worn or uneven.

If an activity causes sharp pain, stop and rest. Pain is the body’s way of warning you that something may be wrong.

Reduce Your Risk of Falls

A fall can cause a broken bone, especially if your bones are already weak. Keep floors clear, secure loose rugs, wipe up spills immediately, and use non-slip mats in the bathroom. Make sure stairs, passages, and entrances are well lit.

Conclusion

Protecting your bones and joints starts with simple daily choices. Eat healthy food, stay active, maintain a healthy weight, avoid smoking, limit alcohol, and seek medical advice when something feels wrong. Do not dismiss joint pain as a normal part of ageing. See a healthcare professional if pain, swelling, or stiffness keeps returning, lasts for several days, affects your sleep, or makes everyday tasks difficult. Long-lasting morning stiffness, unexplained back pain, loss of height, or a broken bone after a minor fall should also be checked. It is generally recommended to seek medical help if a joint suddenly becomes hot, red, swollen, and very painful, especially if you have a fever.

Affinity Health gives members access to 24/7 Telehealth GP consultations and unlimited managed visits to a Medical Society, making it easier to discuss symptoms and receive medical advice when needed.

About Affinity Health

Affinity Health is South Africa’s leading health cover provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our members peace of mind and the highest standard of service. For more information, follow us on Facebook, Instagram and X.