Bones are an integral part of your skeletal structure. Without bones, you don’t have support to sit, stand or perform any task. However, your bones become thinner and lose their density as you age. The lifestyle you adopt and unhealthy practices can worsen this process leading to several problems. Weak bones can cause pain and are more susceptible to injury. Fortunately, you can take some steps early on in your life that keep your bones healthy and prevent conditions like osteoporosis and osteoarthritis.
A healthy diet routine is the first step towards healthy bones. We’ve all heard “you are what you eat,” and that’s true. With changing diets and viral unhealthy food trends, maintaining a proper diet is often overlooked. However, an unbalanced diet can wreak havoc on your bones in the future. Eating veggies and calcium-rich diets ensure healthy bones. Vegetables are loaded with vitamins that stimulate the production of bone-forming cells. According to studies, green and yellow vegetables enhance bone mineralization and keep them strong.
Besides vegetables and a calcium-rich diet, vitamin D is also essential to bone health. Without vitamin D, your bones are unable to absorb all the calcium you consume. Most adults require around 1500 IU of vitamin D daily. Sunlight is a natural source of vitamin day. Consider sitting in the sun when it is not burning hot outside, like early in the day or later afternoon. People belonging to areas with little sunlight can get their vitamin D with the help of supplements.
Exercise and strength training is also essential to keep your bones in optimum health. Many people with preexisting conditions like osteoarthritis of the hip and knee also benefit from lower extremity strengthening exercises. Strengthening exercises usually involve bone-loading methods. This means adding resistance through weight. You can start with 8-10 repetitions and slowly increase the intensity. However, make sure to use proper breathing techniques to avoid any risk. It is best to get help from health professionals when starting a new exercise routine.
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Some bad habits can damage your bones and lead to lots of problems in the future. These habits include smoking and excessive drinking. The tobacco in cigarettes and alcohol are responsible for the loss of bone mineral density makes your bones weak and brittle. It is best to limit their consumption. You can also join support groups and programs that help you quit these unhealthy habits and avoid relapses.
Regular checkups are essential in maintaining your overall health, including bones. If you’re concerned about your bones, you can get their bone mineral density tested. Your doctor uses a particular X-ray procedure called the DXA. This test enables your health experts to determine the risk of osteoporosis and fracture. People with orthopedic diseases or those undergoing steroid therapy are often advised to get these tests early on.
Most women go through hormonal fluctuations during menopause that affects their bones. The depleting estrogen levels result in bone density loss, making women more prone to fractures and weak, painful bones. Taking care of your bones early on can prevent these issues. Women can also opt for hormonal therapy to keep estrogen levels maintained and avoid these problems. These simple tips and tricks ensure healthy bones and keep you fit and healthy for longer.
Until Next Time,
Team Doctor ASKY!