June 16, 2025 • 14 mins
One in four adults has some form of arthritis, and osteoporosis-related fractures affect one in two women over fifty. Yet very few resources bring together the full picture of how to prevent and treat these conditions through everyday choices. Our guest is Dr. Jocelyn Wittstein, a board-certified orthopedic surgeon and associate professor of orthopedic surgery at Duke University School of Medicine, specializing in sports medicine and co-author of THE COMPLETE BONE AND JOINT HEALTH PLAN: Help Prevent and Treat Osteoporosis and Arthritis.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to Get Connected with Nina del Rio, a weekly
conversation about fitness, health and happenings in our community on
one Oho six point seven light FM.
Speaker 2 (00:12):
Perhaps you weren't aware one in four adults has some
form of arthritis, and osteoporosis related fractures affect one in
two women over fifty. If there are very few resources
that bring together the full picture of how to prevent
and treat those conditions through our everyday choices, that is
where the Complete Bone and Joint Health Plan comes in.
(00:32):
Our guest is doctor Joscelyn Witstein, a Board certified orthopedic
surgeon and Associate Professor of Orthopedic Surgery at Duke University
School of Medicine. She specializes in sports medicine, and with
her friend and colleague, dietitian doctor Sidney n at Skorsky,
she is co author of The Complete Bone and Joint
Health Plan Help Prevent and Treat Osteoporosis and Arthritis. Doctor
(00:55):
Joscelyn Witstein, thank you for being on Get Connected.
Speaker 3 (00:58):
Thanks for having me.
Speaker 2 (00:59):
I really had no clue that arthritis is the world's
most common health disorder and a similar number of people
over fifty will experience an osteoporosis related bone fracture. So
how many people are we talking about and what are
some of the factors that increase our risk?
Speaker 3 (01:14):
I mean, just look at the numbers.
Speaker 4 (01:16):
You know, one in three women or one and two women,
you know, over fifty will sustain an osteoporotic related fracture
arthritis in general effects, you know, one out of four
people in their lifetime. So just multiply that out by
the US population. It's just a huge number of people.
These are, of course, age related conditions, and the longer
(01:39):
we live, the more likely we are to experience them.
But women do experience them disproportionately because of hormonal changes
that happen with menopause, of course, so the women take
it a little harder.
Speaker 2 (01:53):
Yeah, you talk in the book about menopause arthritis, and
of all the menopause related issues, arthritis kind of wasn't
on my BINGO card. Does hormone therapy help in this case?
Speaker 4 (02:02):
Yeah, So when you think about the FDA approved indications
of menopausal hormone therapy, it's of course for things.
Speaker 3 (02:09):
Like hot flashes and night sweats.
Speaker 4 (02:12):
You know, what we think of the vasomotor you know,
syndrome or symptoms of menopause. It's also a lot of
people don't know this FDA approved for prevention of osteoporosis.
Because women's bone density is quite dependent on the presence
of estrogen. It's not currently you know, an FDA approved
indication to treat someone with menopausal hormone therapy for joint
(02:33):
inflammation and pain. Although this is a symptom that is
seen in you know, seventy seven percent of menopausal women.
It's definitely you know, part of the whole picture of
the increased inflammation associated with menopause, and we're currently you know,
continuing to study that because I think the more data
(02:54):
we have on the muscular scullull symptoms associated with menopause,
the better we will be able to you know, treat
going forward.
Speaker 2 (03:01):
Regarding bone I thought this was a really interesting note.
Our peak bone density is around when we're twenty twenty
five to thirty years old, and after that we start
losing it. It's like the peak is such a short
period and the rest of it were kind of going downhill.
Can you talk about sort of what's happening and the timeline,
When is it worse, When does it sort of speed
(03:22):
up that process.
Speaker 4 (03:23):
Yeah, and you know, we do talk about this a
lot and the complete bone and joint health plan because
I want people to be aware that bone density or
osteoporosis isn't just a problem of the elderly or you know,
or even just the second half of life even but
it actually, you know, thinking about being proactive about your
bone density can start even if you're in your children,
(03:45):
you know, having them participate in sports, because you know,
we accumulate our bone density.
Speaker 3 (03:50):
Really, I think of it as you're building that base.
Speaker 4 (03:52):
It does peak at age thirty and there is approximately
one percent decline in your bone density each year after that,
and then in women this accelerates around the age of
fifty or fifty two, you know, average age of menopause
with lower estrogen levels, that decline accelerates to two percent
per year. But if you are doing all the things
(04:13):
to build your bone base, like strength training, some impact exercises,
you know, good dietary choices, you can maintain your bone
density better.
Speaker 3 (04:23):
And if you are say forty years.
Speaker 4 (04:24):
Old, and all you've been doing your whole life for
exercises cardio and you've never done any strength training, it
is never too late to start a program that includes
strength training and some impact training, because you can gain
bone density, you know, something on the order of a
few percentage points, and if you're gaining a little bit,
that's far better than losing one percent each year.
Speaker 2 (04:44):
Our guest is doctor Jocelyn Wistein. She is co author
with dietician doctor Sidney at Skorsky, of The Complete Bone
and Joint Health Plan Help Prevent and Treat osteoporosis and Arthritis.
You're listening to get Connected on one oh six point
seven Light FM. I'm Mina del Rio. Just said so
many things I'd like to unpack. A couple talking about
perhaps calcium and vitamin D. I was finding My doctor
(05:06):
just told me recently, as long as I live in
New Jersey and if I don't work out doors, I'll
basically have to take supplements. When we're talking about bone
and joint health, what is the role of vitamin D?
What is the role of calcium?
Speaker 4 (05:18):
Calcium and vitamin D are both important nutritional aspects of
bone health and bone density. Calcium, as we you know,
intake it from our diet has to be absorbed, and
vitamin D helps with the absorption of calcium. And vitamin
D is actually aided by magnesium. Magnesium sort of helps
(05:39):
activate it. So you kind of need those things to
get your calcium in. And then once you get your
calcium in, you also need you know, some vitamin K
because the vitamin K kind of then helps you know,
direct the calcium to the bone. So people often think
about just calcium and vitamin D, but yeah, there's a
lot of micronutrients that come into play. And yeah, if
you don't get much sunlight, that's how you said, if
(05:59):
you live in New Jersey, people who live, you know,
in the northern hemisphere where we have shorter days in
the winter and you don't get any sunlight, you know,
it's hard to stay to keep your vitamin D level
above thirty.
Speaker 2 (06:11):
So a fair amount of the book is is dedicated
to recipes and talking about, you know, the vitamins and
nutrients we need. As far as supplements go, there are
so many available. Are there others that you might recommend
outside of our diet.
Speaker 4 (06:25):
Yes, terms of supplements that benefit particularly bone health, I
do think it's better to get your calcium through food
if you can. But if you just you know, know
that your diet isn't good or you just can't make
those choices. It's better to take a supplement than to
not take a supplement and be deficient. Vitamin D, I think,
is one of the nutrients that it's actually beneficial even
(06:46):
if you're not, you know, difficient, to take a little
bit higher level of You can get it through fatty
fish or like salmon, through eggs, through mushrooms actually, but
you're unlikely to exceed your maximal vitamin D levels with
your diet. And there's some benefit that for our joints
that a vitamin D supplement of two thousand international units
(07:09):
per day can actually help joint pain. So that's an
aspect of vitamin D. We think about it being for
bone strength, but it does also help our joints. There's
some actual like anti inflammatory component to this. So I
like to recommend a vitamin D supplement on the order
of two thousand international units daily. If you're deficient in
vitamin D, you're going to be prescribed something. And one
(07:32):
of the other supplements I think people don't really know about,
which is so helpful for people who are already getting
into osteopenia. Osteoporosis is a type of what we call
hydrolyzed collagen supplement. It's a type one collagen, which is
the type of collagen and bone that's hydrolyzed. There are
studies on this that supplementing with that can can help
(07:54):
improve your bone density some and we talk about that
in the book.
Speaker 2 (07:57):
Of course, your book goes extens also into diets, specifically
an anti inflammatory diet, which many people have heard of,
but briefly, can you elaborate on what it means within
this context?
Speaker 3 (08:09):
Yeah, I mean the basic tenants here.
Speaker 4 (08:11):
We want to avoid too much red meat, you know,
avoid saturated fat, fried foods, processed foods. Those are the
kind of inflammatory components, and we want to get more
of the anti inflammatory components, which includes fiber, colorful fruits
and vegetables that have whole just long list of anti
inflammatory things called phytochemicals that we kind of put in
(08:34):
a table for people to understand Omega three, fatty acids,
healthy fats such as you know, olive oil is a
great example, and then whole groups of foods things like aliums,
you know that group that garlic is a part of
our anti inflammatory and then we outline and explain a
lot of the anti inflammatory spices.
Speaker 2 (08:56):
Alcohol is not entirely taboo. In the book, you have
a sangreaor recipe, So what is good about alcohol or
useful that way?
Speaker 4 (09:05):
I mean, I never want to tell people you should
drink alcohol, but you know, there's mixed.
Speaker 3 (09:10):
Evidence that a little bit of red wine may be helpful.
Speaker 4 (09:13):
There's something in it called reservetol that it's hard to
know how bioavailable it is. But I also think it's
hard for people to just give everything up entirely. So
I think if you're going to live a little Yeah,
I do love this same hear recipe that has some
red wine and citrus fruits and cinnamon, which is an
anti inflamatory spice that also helps with glucose stabilizing. So yeah,
(09:37):
that recipe includes some blueberries and things like that. So
also you know, getting the antioxidants and anthocyanins.
Speaker 3 (09:45):
That you get from berries.
Speaker 4 (09:46):
So it's a fun example of you know, maybe a
little treat where you can live a.
Speaker 2 (09:52):
Little exercise is the other half of the equation and
your exercise guide. Again, it's very extensive in the book.
I love that it's mostly weight bearing exercise, aerobic bearing exercise.
You don't necessarily have to go to a gym to
do any of this stuff. Can you talk about the
balance training? Why is that so important?
Speaker 4 (10:12):
Well, when you think about you know what makes people fall.
Sometimes it's a little bobble or imbalance. They've lost a
little bit of their agility, And yeah, I think the
key components of an exercise program to help reduce risk
of fractures are strength training which helps improve your bone density,
a little bit of jumping which also helps improve your
(10:33):
bone density, and then the balance work and a little
bit of agility, like you know, moving your feet a
little fast. Sometimes you're just training for life, trying to
not fall down and if you do fall down, hopefully
making yourself a little bit more resilient.
Speaker 2 (10:47):
In general. Again, you're not using a lot of tools
for these exercises, but you also remind us that things
like cycling, swimming, and rowing are non weight bearing exercises
that don't stimulate bones, which made me wonder, Let's say
I'm a big bike but now I'm sixty, should I
think about adding or changing my main focus to something
else in pursuit of bone and joint related exercises as
(11:07):
I age?
Speaker 4 (11:08):
Well, there are multiple ways to think about this, and
I like to not be too siloed in my approach
to people's exercise. There are other benefits to cycling, swimming, rowing,
all those things that are not to be dismissed. And
if you have joy in doing that and it helps
you meet your requirements of one hundred and fifty minutes
a week of cardiovascular exercise, which we know reduces risk
(11:29):
of dementia and heart disease, that's really good. I don't
want to tell someone not to do that. But are
they as bone building as something where there's a little
bit of you know, more loading, like a little bit
of jumping for instance, more land based work you know,
that has different benefits in terms of building bone density.
You'll still get some muscle activation with water based exercises,
(11:51):
of course, rowing and swimming, cycling, that kind of thing,
you know, where your muscles are tugging and pulling on
your bones, and that does stimulate bone density some just
not as much as some of the you know, more
load bearing exercise.
Speaker 2 (12:03):
Moving on to something like joint pain. What over the
counter pain killer would you go to first?
Speaker 4 (12:09):
People often think that, you know, they get confused about
what's thailan all for? What are anti inflammatories for? And
thailanol is actually a very effective pain reliever in the
setting of arthritis. What's actually not very helpful for arthritis
is things like narcotic medications, you know, these prescription painkillers.
(12:30):
But there is benefit to sometimes combining thailanol with an
anti inflammatory medification if you can tolerate those that would
be in the category of like you know, hyboprofen and
things like that. And there are of course prescription anti inflammators,
but the one I tell people to start with first,
if you've not taken anything, like before you go see
a doctor or surgeon, you try some thilan al. I
have so many patients that take one or two tailan
(12:52):
all day and do very well. And then I have
a whole handful of patients that come to my office
as an orthopedic surgeon with joint pain and I say, oh,
if you try taking anything, and they have not even
tried to tile it all. So it's such a simple,
you know, first line.
Speaker 2 (13:07):
Finally, just some thoughts in general about why this conversation
is so important. As you pointed out in the book
that's the first comprehensive book on this topic, the Complete
Bone and Joint Health Plan. Why is this focus so important.
Speaker 4 (13:21):
Well, I think a lot of people think about things
again in the silo, they think about either their bone
density or they think about their joint pain. For a
lot of people, joint pain or joint health is more
at the forefront of their brain because they're experiencing pain.
It's not silent. Bone density or you know, losing your
bone density and becoming either osteopenic or osteoproduct can be
(13:43):
a silent condition that you are unaware of until you
fall and break a hip or something like that. And
so I think, you know, while sometimes your joints talk
to you and they're kind of getting your attention, and
you can pay attention to that earlier because you're aware
of the problem. People need to be aware of of
losing bone density, so they can really keep both of
(14:04):
these in mind as they're approaching their muscular sculltal health
and thinking about how they're going to stay mobile as
they get older.
Speaker 2 (14:09):
There is so much more in the book, The Complete
Bone and Joined Health Plan, co written by our guest
doctor Jocelyn Witstein. Thank you for joining me on Get Connected.
Speaker 3 (14:19):
Thanks for having us.
Speaker 1 (14:20):
This has been get Connected with Nina del Rio on
one oh six point seven light Fm. The views and
opinions of our guests do not necessarily reflect the views
of the station. If you missed any part of our
show or want to share it, visit our website for
downloads and podcasts at one oh six to seven lightfm
dot com. Thanks for listening.
Welcome to Get Connected with Nina del Rio, a weekly
conversation about fitness, health and happenings in our community on
one Oho six point seven light FM.
Speaker 2 (00:12):
Perhaps you weren't aware one in four adults has some
form of arthritis, and osteoporosis related fractures affect one in
two women over fifty. If there are very few resources
that bring together the full picture of how to prevent
and treat those conditions through our everyday choices, that is
where the Complete Bone and Joint Health Plan comes in.
(00:32):
Our guest is doctor Joscelyn Witstein, a Board certified orthopedic
surgeon and Associate Professor of Orthopedic Surgery at Duke University
School of Medicine. She specializes in sports medicine, and with
her friend and colleague, dietitian doctor Sidney n at Skorsky,
she is co author of The Complete Bone and Joint
Health Plan Help Prevent and Treat Osteoporosis and Arthritis. Doctor
(00:55):
Joscelyn Witstein, thank you for being on Get Connected.
Speaker 3 (00:58):
Thanks for having me.
Speaker 2 (00:59):
I really had no clue that arthritis is the world's
most common health disorder and a similar number of people
over fifty will experience an osteoporosis related bone fracture. So
how many people are we talking about and what are
some of the factors that increase our risk?
Speaker 3 (01:14):
I mean, just look at the numbers.
Speaker 4 (01:16):
You know, one in three women or one and two women,
you know, over fifty will sustain an osteoporotic related fracture
arthritis in general effects, you know, one out of four
people in their lifetime. So just multiply that out by
the US population. It's just a huge number of people.
These are, of course, age related conditions, and the longer
(01:39):
we live, the more likely we are to experience them.
But women do experience them disproportionately because of hormonal changes
that happen with menopause, of course, so the women take
it a little harder.
Speaker 2 (01:53):
Yeah, you talk in the book about menopause arthritis, and
of all the menopause related issues, arthritis kind of wasn't
on my BINGO card. Does hormone therapy help in this case?
Speaker 4 (02:02):
Yeah, So when you think about the FDA approved indications
of menopausal hormone therapy, it's of course for things.
Speaker 3 (02:09):
Like hot flashes and night sweats.
Speaker 4 (02:12):
You know, what we think of the vasomotor you know,
syndrome or symptoms of menopause. It's also a lot of
people don't know this FDA approved for prevention of osteoporosis.
Because women's bone density is quite dependent on the presence
of estrogen. It's not currently you know, an FDA approved
indication to treat someone with menopausal hormone therapy for joint
(02:33):
inflammation and pain. Although this is a symptom that is
seen in you know, seventy seven percent of menopausal women.
It's definitely you know, part of the whole picture of
the increased inflammation associated with menopause, and we're currently you know,
continuing to study that because I think the more data
(02:54):
we have on the muscular scullull symptoms associated with menopause,
the better we will be able to you know, treat
going forward.
Speaker 2 (03:01):
Regarding bone I thought this was a really interesting note.
Our peak bone density is around when we're twenty twenty
five to thirty years old, and after that we start
losing it. It's like the peak is such a short
period and the rest of it were kind of going downhill.
Can you talk about sort of what's happening and the timeline,
When is it worse, When does it sort of speed
(03:22):
up that process.
Speaker 4 (03:23):
Yeah, and you know, we do talk about this a
lot and the complete bone and joint health plan because
I want people to be aware that bone density or
osteoporosis isn't just a problem of the elderly or you know,
or even just the second half of life even but
it actually, you know, thinking about being proactive about your
bone density can start even if you're in your children,
(03:45):
you know, having them participate in sports, because you know,
we accumulate our bone density.
Speaker 3 (03:50):
Really, I think of it as you're building that base.
Speaker 4 (03:52):
It does peak at age thirty and there is approximately
one percent decline in your bone density each year after that,
and then in women this accelerates around the age of
fifty or fifty two, you know, average age of menopause
with lower estrogen levels, that decline accelerates to two percent
per year. But if you are doing all the things
(04:13):
to build your bone base, like strength training, some impact exercises,
you know, good dietary choices, you can maintain your bone
density better.
Speaker 3 (04:23):
And if you are say forty years.
Speaker 4 (04:24):
Old, and all you've been doing your whole life for
exercises cardio and you've never done any strength training, it
is never too late to start a program that includes
strength training and some impact training, because you can gain
bone density, you know, something on the order of a
few percentage points, and if you're gaining a little bit,
that's far better than losing one percent each year.
Speaker 2 (04:44):
Our guest is doctor Jocelyn Wistein. She is co author
with dietician doctor Sidney at Skorsky, of The Complete Bone
and Joint Health Plan Help Prevent and Treat osteoporosis and Arthritis.
You're listening to get Connected on one oh six point
seven Light FM. I'm Mina del Rio. Just said so
many things I'd like to unpack. A couple talking about
perhaps calcium and vitamin D. I was finding My doctor
(05:06):
just told me recently, as long as I live in
New Jersey and if I don't work out doors, I'll
basically have to take supplements. When we're talking about bone
and joint health, what is the role of vitamin D?
What is the role of calcium?
Speaker 4 (05:18):
Calcium and vitamin D are both important nutritional aspects of
bone health and bone density. Calcium, as we you know,
intake it from our diet has to be absorbed, and
vitamin D helps with the absorption of calcium. And vitamin
D is actually aided by magnesium. Magnesium sort of helps
(05:39):
activate it. So you kind of need those things to
get your calcium in. And then once you get your
calcium in, you also need you know, some vitamin K
because the vitamin K kind of then helps you know,
direct the calcium to the bone. So people often think
about just calcium and vitamin D, but yeah, there's a
lot of micronutrients that come into play. And yeah, if
you don't get much sunlight, that's how you said, if
(05:59):
you live in New Jersey, people who live, you know,
in the northern hemisphere where we have shorter days in
the winter and you don't get any sunlight, you know,
it's hard to stay to keep your vitamin D level
above thirty.
Speaker 2 (06:11):
So a fair amount of the book is is dedicated
to recipes and talking about, you know, the vitamins and
nutrients we need. As far as supplements go, there are
so many available. Are there others that you might recommend
outside of our diet.
Speaker 4 (06:25):
Yes, terms of supplements that benefit particularly bone health, I
do think it's better to get your calcium through food
if you can. But if you just you know, know
that your diet isn't good or you just can't make
those choices. It's better to take a supplement than to
not take a supplement and be deficient. Vitamin D, I think,
is one of the nutrients that it's actually beneficial even
(06:46):
if you're not, you know, difficient, to take a little
bit higher level of You can get it through fatty
fish or like salmon, through eggs, through mushrooms actually, but
you're unlikely to exceed your maximal vitamin D levels with
your diet. And there's some benefit that for our joints
that a vitamin D supplement of two thousand international units
(07:09):
per day can actually help joint pain. So that's an
aspect of vitamin D. We think about it being for
bone strength, but it does also help our joints. There's
some actual like anti inflammatory component to this. So I
like to recommend a vitamin D supplement on the order
of two thousand international units daily. If you're deficient in
vitamin D, you're going to be prescribed something. And one
(07:32):
of the other supplements I think people don't really know about,
which is so helpful for people who are already getting
into osteopenia. Osteoporosis is a type of what we call
hydrolyzed collagen supplement. It's a type one collagen, which is
the type of collagen and bone that's hydrolyzed. There are
studies on this that supplementing with that can can help
(07:54):
improve your bone density some and we talk about that
in the book.
Speaker 2 (07:57):
Of course, your book goes extens also into diets, specifically
an anti inflammatory diet, which many people have heard of,
but briefly, can you elaborate on what it means within
this context?
Speaker 3 (08:09):
Yeah, I mean the basic tenants here.
Speaker 4 (08:11):
We want to avoid too much red meat, you know,
avoid saturated fat, fried foods, processed foods. Those are the
kind of inflammatory components, and we want to get more
of the anti inflammatory components, which includes fiber, colorful fruits
and vegetables that have whole just long list of anti
inflammatory things called phytochemicals that we kind of put in
(08:34):
a table for people to understand Omega three, fatty acids,
healthy fats such as you know, olive oil is a
great example, and then whole groups of foods things like aliums,
you know that group that garlic is a part of
our anti inflammatory and then we outline and explain a
lot of the anti inflammatory spices.
Speaker 2 (08:56):
Alcohol is not entirely taboo. In the book, you have
a sangreaor recipe, So what is good about alcohol or
useful that way?
Speaker 4 (09:05):
I mean, I never want to tell people you should
drink alcohol, but you know, there's mixed.
Speaker 3 (09:10):
Evidence that a little bit of red wine may be helpful.
Speaker 4 (09:13):
There's something in it called reservetol that it's hard to
know how bioavailable it is. But I also think it's
hard for people to just give everything up entirely. So
I think if you're going to live a little Yeah,
I do love this same hear recipe that has some
red wine and citrus fruits and cinnamon, which is an
anti inflamatory spice that also helps with glucose stabilizing. So yeah,
(09:37):
that recipe includes some blueberries and things like that. So
also you know, getting the antioxidants and anthocyanins.
Speaker 3 (09:45):
That you get from berries.
Speaker 4 (09:46):
So it's a fun example of you know, maybe a
little treat where you can live a.
Speaker 2 (09:52):
Little exercise is the other half of the equation and
your exercise guide. Again, it's very extensive in the book.
I love that it's mostly weight bearing exercise, aerobic bearing exercise.
You don't necessarily have to go to a gym to
do any of this stuff. Can you talk about the
balance training? Why is that so important?
Speaker 4 (10:12):
Well, when you think about you know what makes people fall.
Sometimes it's a little bobble or imbalance. They've lost a
little bit of their agility, And yeah, I think the
key components of an exercise program to help reduce risk
of fractures are strength training which helps improve your bone density,
a little bit of jumping which also helps improve your
(10:33):
bone density, and then the balance work and a little
bit of agility, like you know, moving your feet a
little fast. Sometimes you're just training for life, trying to
not fall down and if you do fall down, hopefully
making yourself a little bit more resilient.
Speaker 2 (10:47):
In general. Again, you're not using a lot of tools
for these exercises, but you also remind us that things
like cycling, swimming, and rowing are non weight bearing exercises
that don't stimulate bones, which made me wonder, Let's say
I'm a big bike but now I'm sixty, should I
think about adding or changing my main focus to something
else in pursuit of bone and joint related exercises as
(11:07):
I age?
Speaker 4 (11:08):
Well, there are multiple ways to think about this, and
I like to not be too siloed in my approach
to people's exercise. There are other benefits to cycling, swimming, rowing,
all those things that are not to be dismissed. And
if you have joy in doing that and it helps
you meet your requirements of one hundred and fifty minutes
a week of cardiovascular exercise, which we know reduces risk
(11:29):
of dementia and heart disease, that's really good. I don't
want to tell someone not to do that. But are
they as bone building as something where there's a little
bit of you know, more loading, like a little bit
of jumping for instance, more land based work you know,
that has different benefits in terms of building bone density.
You'll still get some muscle activation with water based exercises,
(11:51):
of course, rowing and swimming, cycling, that kind of thing,
you know, where your muscles are tugging and pulling on
your bones, and that does stimulate bone density some just
not as much as some of the you know, more
load bearing exercise.
Speaker 2 (12:03):
Moving on to something like joint pain. What over the
counter pain killer would you go to first?
Speaker 4 (12:09):
People often think that, you know, they get confused about
what's thailan all for? What are anti inflammatories for? And
thailanol is actually a very effective pain reliever in the
setting of arthritis. What's actually not very helpful for arthritis
is things like narcotic medications, you know, these prescription painkillers.
(12:30):
But there is benefit to sometimes combining thailanol with an
anti inflammatory medification if you can tolerate those that would
be in the category of like you know, hyboprofen and
things like that. And there are of course prescription anti inflammators,
but the one I tell people to start with first,
if you've not taken anything, like before you go see
a doctor or surgeon, you try some thilan al. I
have so many patients that take one or two tailan
(12:52):
all day and do very well. And then I have
a whole handful of patients that come to my office
as an orthopedic surgeon with joint pain and I say, oh,
if you try taking anything, and they have not even
tried to tile it all. So it's such a simple,
you know, first line.
Speaker 2 (13:07):
Finally, just some thoughts in general about why this conversation
is so important. As you pointed out in the book
that's the first comprehensive book on this topic, the Complete
Bone and Joint Health Plan. Why is this focus so important.
Speaker 4 (13:21):
Well, I think a lot of people think about things
again in the silo, they think about either their bone
density or they think about their joint pain. For a
lot of people, joint pain or joint health is more
at the forefront of their brain because they're experiencing pain.
It's not silent. Bone density or you know, losing your
bone density and becoming either osteopenic or osteoproduct can be
(13:43):
a silent condition that you are unaware of until you
fall and break a hip or something like that. And
so I think, you know, while sometimes your joints talk
to you and they're kind of getting your attention, and
you can pay attention to that earlier because you're aware
of the problem. People need to be aware of of
losing bone density, so they can really keep both of
(14:04):
these in mind as they're approaching their muscular sculltal health
and thinking about how they're going to stay mobile as
they get older.
Speaker 2 (14:09):
There is so much more in the book, The Complete
Bone and Joined Health Plan, co written by our guest
doctor Jocelyn Witstein. Thank you for joining me on Get Connected.
Speaker 3 (14:19):
Thanks for having us.
Speaker 1 (14:20):
This has been get Connected with Nina del Rio on
one oh six point seven light Fm. The views and
opinions of our guests do not necessarily reflect the views
of the station. If you missed any part of our
show or want to share it, visit our website for
downloads and podcasts at one oh six to seven lightfm
dot com. Thanks for listening.
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