Keeping Bones and Joints Healthy as You Age: A Practical Guide for Richmond, BC

Stiff knees on the stairs, a sore lower back after gardening, a wrist fracture from a minor fall — these are common experiences as we get older, and many people assume they are simply part of aging. Some changes are expected, but a lot of what happens to our bones and joints can be shaped by everyday habits and by catching problems early. This guide covers the basics for adults in British Columbia who want to stay active and independent for the long run.

Two different problems: bone loss and joint wear

It helps to separate two conditions that are often confused.

• Osteoporosis is a loss of bone density and strength. It usually causes no symptoms until a bone breaks, often the wrist, hip or spine. It is more common in women after menopause, but men are affected too.
• Osteoarthritis is gradual wear of the cartilage that cushions a joint, most often in the knees, hips, hands and spine. The body may form small bony growths (sometimes called "bone spurs") around a worn joint. These are part of the joint's response to wear rather than a separate disease, and many people with them never need surgery.

A common myth is that taking extra calcium will dissolve bone spurs or reverse arthritis. It won't. Calcium and vitamin D support bone strength; they do not reverse cartilage wear. Likewise, no supplement has been shown to remove bony growths, although some people find certain products help with symptoms — worth discussing with your doctor before you spend money.

Calcium and vitamin D: food first

Bones need a steady supply of calcium, and vitamin D helps your body absorb it.

• Calcium is best obtained from food: milk, yogurt, cheese, fortified soy or almond beverages, tofu made with calcium, canned salmon or sardines with bones, and leafy greens such as bok choy and kale. Many people get enough from a balanced diet. Supplements can fill a gap, but more is not always better, so ask your doctor or pharmacist whether you need one.
• Vitamin D is harder to get in BC. Our northern latitude and cloudy winters mean the skin makes little vitamin D for much of the year. Canadian guidance generally suggests that many adults, especially those over 50, consider a daily vitamin D supplement. In BC, a blood test for vitamin D is not routinely needed for most healthy adults; your physician can advise whether testing makes sense for you.

Other habits matter too: limiting alcohol, not smoking, and eating enough protein all support bone health.

Strength training is joint care, not just fitness

When joints hurt, the instinct is to rest. For most people with osteoarthritis, gentle, regular movement tends to help more than prolonged rest. Muscles act as shock absorbers — strong thighs take load off the knees, and a strong core supports the lower back.

A balanced weekly routine might include:

• Low-impact cardio: walking on flat ground, cycling, swimming or water aerobics. Richmond's community pools and the dyke trails are good options.
• Strength work two or more days a week: sit-to-stand from a chair, wall sits, step-ups, resistance bands, or light weights. Weight-bearing and resistance exercise is linked with better bone density.
• Balance and flexibility: tai chi, yoga or simple single-leg stands. Better balance means fewer falls, and fewer falls means fewer fractures.

Warm up before exercise, start slowly, and treat sharp pain as a signal to stop. Mild muscle soreness the next day is normal; a joint that is swollen, hot or more painful the next day is a reason to check in with a clinician.

Everyday adjustments help as well. Lift by bending your knees rather than your back, take a break from sitting every half hour or so, raise your phone or screen to eye level to ease neck strain, and use a cart instead of carrying heavy grocery bags. If you carry extra weight, even a modest reduction can noticeably lower the load on your knees and hips.

Osteoporosis screening: know your risk

Because osteoporosis is silent, screening matters. A bone mineral density test (often called a DEXA scan) measures bone strength using a low-dose X-ray. Canadian guidelines generally recommend assessing fracture risk in older adults and in younger adults with risk factors, such as:

• A previous fracture from a minor fall
• A parent who had a hip fracture
• Long-term use of steroid medications
• Early menopause, low body weight, smoking or heavy alcohol use
• Certain conditions such as rheumatoid arthritis or thyroid disease

Your family physician can look at your history, estimate your fracture risk, and decide whether testing or treatment is appropriate. Whether a specific test is covered depends on your situation, so contact us to confirm before booking.

When to see a doctor about joint pain

Most aches settle with time and sensible activity, but book an appointment if you notice:

• Pain that wakes you at night or persists for weeks
• A joint that is red, hot or significantly swollen
• A sudden loss of range of motion, or a joint that locks or gives way
• Numbness, tingling or weakness in the arms or legs, which can signal nerve involvement from the neck or back
• Any fracture after a minor fall

A physician can examine the joint, arrange imaging if needed, and suggest options ranging from physiotherapy and exercise plans to medication or a specialist referral. At MMC Wellness, our pain management service offers ultrasound-guided treatment options for some knee and shoulder conditions; whether any procedure suits you is decided after an individual assessment.

Why ongoing care makes a difference

Bone and joint health is a long game. Bone density changes slowly, arthritis evolves over years, and the right exercise or supplement plan shifts as your health changes. Having a family physician who knows your history makes it easier to spot trends, keep screening on schedule and adjust treatment early.

If you would like more support, our health management membership adds care coordination and value-added services on top of your MSP-covered care — helping you keep track of screenings, follow-ups and referrals. It does not replace your family doctor; it works alongside them. If you are still looking for a family doctor in BC, you can register with the provincial Health Connect Registry through HealthLink BC online or by calling 8-1-1.

Book a Consultation

If stiff joints or questions about bone health are on your mind, a conversation with a physician is a good first step. Our Richmond clinic offers services in English, Mandarin and Cantonese. Call us at 604-629-8968 to book, or visit our contact page to learn more about the membership.