Keep Your Bones Healthy and Strong
Bones or our skeletal system is considered to be the most important part that supports the whole structure of the human body and allows us to move ourselves in an accurate gait. Along with this, bones also protect internal organs of our body such as the brain, heart, spinal cord etc. Therefore, it is very crucial to maintain healthy and strong bones and the supporting muscles and tissues. To get an appropriate and most suitable suggestion for precautionary skeletal care you can consult with an expert orthopedic doctor in Mohali only in Grecian Super Specialty Hospital, which is one of the best orthopedic hospital in Chandigarh and whole Tricity.
Moving ahead, there are various diseases that reduce the active and normal functionality of bones and Osteoporosis is one of those. In order to keep your bones healthy and reduce the risk of Osteoporosis, first you need to understand everything about this condition.
What is Osteoporosis?
Osteoporosis is a very common disease of bones that tends to reduce the bone density and overall quality of bones. Osteoporosis is responsible for the deterioration of bone tissue and low bone mass. This condition generally occurs with growing age and makes your bones prone to fractures. Hence, protecting the bones is very crucial and for that, we need to take good care of our food & balanced diet and physical activities.
Tips to Maintain Bone Health
Let us discuss about some general tips that everyone can adapt to get strong healthy bones.
Engage in Weight-bearing Exercises
Performing weight-bearing activities on regular basis is a great way to build bone mass and maintain healthy bones. These exercises are:-
Walking or Jogging: The frequency and pace of your walk or jog is up to you. Your physician or certified personal trainer can help you to decide on the most appropriate form of exercise for you. Ideally, 20 to 30 minutes, 3 to 4 times a week is advised to people of all ages.
Climb stairs, jumping exercises or bench steps: These activities are a step ahead in intensity than walking or jogging. These are very helpful for strengthening your bones and getting high-intensity aerobic workouts.
Resistance & Strength training: A short session of lifting, pushing, and pulling weights or exercising with resistance bands, 2 to 3 times every week is good for bones and also promotes overall health.
For those people who are already suffering or they are at risk to develop osteoporosis, should consult with their health care provider or orthopedician to learn which exercises suit best to them. You can consult with the specialist in best orthopedic hospital in Chandigarh.
These are a few tips for such patients, as follows:-
There are two most recommended lifestyle changes which can make a huge difference in bone health.
Quit smoking: Smoking can be a significant risk factor for losing bone health. Not only this, smokers are noticed to maintain lesser balance than the non-smoker ones, that further raises the chances of falling and fractures.
Limit alcohol consumption: Excessive alcohol consumption halts body’s ability to absorb and regulate calcium, vitamin D, and hormones. It may sometimes reduce bone density and cause bone fracture during the time of toxication.
Adequate Calcium Intake
Calcium is helpful to keep your bones strong & healthy and prevents osteoporosis. Approximately 1000 to 1200 mg of calcium is the recommended daily allowance to an adult.
Consume plenty of Beans, Nuts, and Leafy greens
Almonds, pistachios, and walnuts have enough of calcium. Take a few handfuls in a small box and keep it nearby to use it as a healthy snack. Baked beans and white beans also have a good ratio of calcium. You can eat it raw, or add some beans to low-sodium soup. Leafy veggies also offer a lot of calcium.
Take a Calcium supplement if needed
In case you are unable to fulfill your daily calcium demand from your regular then you should consult with a doctor to add calcium supplements to your daily diet.
Increase Vitamin D intake
Vitamin D helps to absorb calcium properly and hold onto body’s bone-strengthening nutrients. If there is lack of vitamin D, then your bones will become weaker and there will increase the risk of fracture.
Spending a little time like 10-15 minutes a day, in the sunlight promotes the absorption of vitamin D naturally which is further beneficial for bone and overall health.
At last, we wish you a healthy and active life ahead. Please follow the above tips to maintain a good bone health. But still, if you or anyone in your known is at risk of or suffering from osteoporosis, then feel free to consult with an experienced and trained orthopedic doctor in Mohali only in Grecian Super Specialty Hospital, which is one of the best orthopedic hospital in Chandigarh and whole Tricity.