True, keeping the bones strong maintains one's active and fulfilling life. Our bones support our body structures, protect the organs, and enable us to move. Still, over time, bone health gets weaker, leading to medical conditions like osteoporosis, arthritis, and fractures. Poor diets, lack of exercise, and the neglect of bone health by people in early life further enhance the problems.
Lucky enough, there is a way to keep bones sturdy and robust up to old age. To guide you toward achieving proper bone health, we have the six best practices from the best orthopedic surgeon in Raipur. These step-by-step ways are tailored toward helping individuals regardless of age so that they remain safe from cracks and keep the mobility going into old age.
1. Calcium and Vitamin D Intake
Calcium and Vitamin D are two of the essential nutrients in bone health. Calcium is an important nutrient which forms and maintains a healthy skeleton; Vitamin D enables the body to absorb calcium. Thus, if your body lacks either of these elements, then bones might be brittle or weak with a higher possibility of fractures.
How to Increase Calcium Intake
Add those foods into your diet which have higher amounts of calcium, like milk, yoghurt, cheese, leafy greens, almonds, and cereals.
The body of an average human body requires an intake of around 1,000-1,200 mg of calcium depending upon age and gender.
Method of Boosting Vitamin D Intake
Get exposed to at least 10-15 minutes of sunlight in a day that helps to stimulate Vitamin D in the body.
Consume food sources rich in vitamin D, like oily fish (salmon, mackerel), egg yolks, and fortified milk.
Intake supplements if recommended by a doctor as the deficiency is mostly seen, primarily among the older people.
The Best Ortho Doctor in Raipur informs that the check-ups to monitor the calcium and Vitamin D levels frequently prevent the complications that may appear later, like osteoporosis.
2. Incorporate Weight-Bearing Exercises
One of the most effective activities for developing bones and hence health is physical weak activity. Weight-bearing activities are particularly efficient at building up bone density due to the impact directly caused by such activities onto the bone and its subsequent increase in strength.
Weight-Bearing Recommended Exercises
Walking or Running: Walking daily and running is generally good for increasing the strength of the bones, especially brisk walking.
Strength Training: Weight lifting or resistance bands are useful for muscle building and developing bone strength.
Yoga and Pilates: Low-impact exercises enhance flexibility, balance, and posture. They also lower the chances of falls and fractures.
Dancing: This is a fun activity that works like a weight-bearing activity, developing the strength of the legs, hips, and spine.
The Best Orthopedic Doctor in Raipur says that doing at least 30 minutes of weight-bearing activity five days a week will significantly improve your bone health and overall well-being.
3. Avoid Bone-Damaging Habits
Some lifestyle habits are not good for your bones and may raise the risks of osteoporosis, fractures, and chronic joint problems. One must be aware of such habits and must avoid them to keep bones healthy and strong.
Avoidable Habits
Smoking: Smoking decreases the absorption of calcium and gradually weakens the bones.
Too Much Alcohol Consumption: Excessive intake of alcohol inhibits bone remodelling and can also lead to the risk of falling.
Excessive Caffeine Intake: Too much intake of caffeine will decrease calcium absorption that in turn decreases bone strength.
Leading a Sedentary Life: Lack of exercise accelerates the loss of bone and stiffness of joints, muscles.
The Best Orthopedic Surgeon in Raipur advises the patient to lead a healthier lifestyle, reduce alcohol and caffeine intake, quit smoking, and be fit to maintain the strength of the bone.
4. Maintain Healthy Body Weight
Healthy weight aids in healthy bones and joints. A person can break a bone quite easily if one is underweight, whereas when one is overweight or obese, one overworks one's joints, mainly the knees, hips, and lower back.
Healthy Weight Maintenance
Diet: One should take diversified nutrient-rich food including lean proteins, whole grains, fruits, and vegetables for healthy bones and general well-being.
Exercise: During weight-bearing activities and exercise for maintaining healthy weight, bone density is enhanced.
Weight Change Monitoring: Avoid sudden weight loss because this may negatively affect the state of bones. Gradual control of weight management is necessary.
Maintaining healthy weight is one of the best ways to reduce stress on the joints, thereby preventing conditions such as osteoarthritis, says Best Ortho Doctor in Raipur.
5. Be Aware of Bone Health at Every Life Stage
Bone health is not just a concern for older adults; it requires attention throughout life. Different stages of life demand different approaches to maintaining healthy bones.
Bone Health Tips for Different Age Groups
Children and Teenagers: Encourage a calcium-rich diet and physical activity to build peak bone mass, which is crucial for lifelong bone strength.
Adults: Prevent bone loss with exercise, proper nutrition, and good habits.
Seniors: Closely monitor bone health to avoid falls and fractures. Incorporate strength training, balance exercises, and regular medical check-ups.
The Best Orthopedic Doctor in Raipur says that preventive care in childhood and adulthood can prevent bone-related complications later in life.
6. Regular Bone Health Check-Ups
Regular check-ups with an orthopedic specialist are important to monitor your bone health. These assessments can help detect potential problems early and allow for timely intervention.
What to Expect During a Bone Health Check-Up
Bone Density Test, or DEXA Scan, to measure your bone strength and detect any early signs of osteoporosis
Nutritional assessment by the doctor to ensure the proper intake of nutrients for bones
If the patient is showing symptoms of joint stiffness and pain, the doctor will assess his joint health condition, and the specialist will be able to advise some treatments that may avoid further complications.
The Best Orthopedic Surgeon in Raipur insists on annual bone health checkups, especially in patients with a family history of osteoporosis, leading a sedentary lifestyle, or suffering from nutritional deficiencies.
Conclusion
Good healthy bones are the backbone of a fit and healthy life, and one requires expert tips in order to work proactively towards bone health for avoiding fractures. Such steps of proactive care with regard to orthopedic diseases by the Best Orthopedic Surgeon in Raipur ensure good mobility at all phases of life.
Always take calcium and Vitamin D, exercise regularly in weight-bearing exercises; prevent bad bone habits; maintain healthy weight; and be constantly on your guard about your bones through follow-ups.
Horizon Hospital is the Best Orthopedic Surgeon in Raipur. State-of-the-art facilities, highly skilled specialist team, and more, Horizon Hospital is your best partner in the way to maintaining strong bones and optimal orthopedic health.
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