Tips for Building Good Bones | Best Orthopedic Clinic in Jayanagar - Praxis

Best Orthopedic Clinic in Jayanagar | Praxis Ortho Care

Strong, healthy bones are very important to our well-being and something everyone must pay attention to it. It is not just only “older people”

Healthy, good bones help us in standing tall. They are important because they protect our organs and hold our muscles in place. Our bones store calcium and when needed it sends it to other parts of the body 

As we become older, our bones don’t grow and repair themselves as quickly as they used to. Osteoporosis is the disease that weakens bones and hence it increases the risk for fractures. In India about 50 million people have osteoporosis and 1 in 2 women and up to 1 in 4 men who are above 50 years can break a bone due to osteoporosis

Genetics play a big role in our bone health, but it’s a fact that you can’t blame your mom and dad for it all. The strength of your bone depends on your own diet, exercise, and our lifestyle choices. So the key takeaway is that if you need a healthy bone and fracture-free life then you should take care of your bone now, irrespective of your age

Doctors can assess your bones and can decide how to slow down the bone loss and build its density 

There is an important question you may ask “Is the older people the only ones who need to be concerned about bone health?”

The older you are, the more susceptible you are to bone problems. This statement stands true and according to the National Institutes of Health, most of us reach our peak bone mass by about age 30. At a younger age we build new bone faster than we break it down and after that begin losing bone mass faster than we rebuild it.

So It is vital to develop as much bone mass as you can before age 30. The more developed and strong bone you have, the slower you are to likely lose bone mass and thus bone strength.

It is a very crucial time during puberty for developing bone mass. It’s the phase when women create half of their calcium stores and men make up to two-thirds.

Compared to women, men have about 50 percent more body calcium when puberty is over and remain to have stronger bones throughout the rest of their lives.

For women, menopause is particularly tough on women. Estrogen plays a very crucial role to protect bones by helping the body to absorb calcium. During menopause when estrogen levels drop, bone loss occurs more rapidly. Weaker bones lead to added fractures and an increased threat for osteoporosis, which is much more common in women compared to men.

Best ways to build healthy bones and slow down bone loss

Bad health habits and a couch potato lifestyle will not do any favor to your bones. So it’s important to develop healthy habits now. To start it’s never too late.

Healthy diet a must

Your bone acts as a store for calcium and when the body needs more calcium, it makes a withdrawal from the bones. As we grow older the problem starts as our bones don’t restore as quickly as required.

To form those calcium stores, add more calcium-rich foods to your diet. The main source of calcium are:

• Dairy products
• Almonds 
• Green, leafy vegetables like broccoli and kale, salmon, sardines 
• Soy products

It is very important to make sure you’re getting enough vitamin D, which plays a vital role for the body to absorb calcium. Good sources of vitamin D are egg yolks, fortified milk and oily fish (tuna and sardines). Sunshine has the highest source of vitamin D so don’t forget to get out in the sunshine 

It all depends on your age as to how much calcium and vitamin D you need. The older you are, the more you need. Sometimes it becomes difficult to get a sufficient amount of either in our diet. Postmenopausal women, adolescents, men above 70 years and others may need a calcium supplement.

Most of us would also benefit from a vitamin D supplement.

Regular Exercise for good bones

Physical activity is not just good only for your heart but it’s very important to maintain strong bones.

Do we know that bones are living tissue? When you apply force on them – with things like while jumping, weight-bearing exercise, running or other– your bone builds more cells and becomes denser.

We all know that teen years are the time of fastest bone growth but it is very important for youths to exercise regularly

For the elderly, physical activity may not increase bone mass but they shouldn’t not stop their exercise just yet. Exercising four or five days a week can help in

• Slow bone loss
• Build muscles to strengthen bone
• Improve balance and coordination (reduce falls and fractures)

Orthopedic doctor recommends some common exercises

• Weight-bearing – This may include any exercise where you’re on your feet and working against gravity, such as jogging, walking, or jump roping.
• Resistance – Using bands or weights, strengthens muscles and builds good bones.
• Flexibility- Stretching and yoga may not build bones, but it does lead to healthier joints and fewer injuries.

These activities may not be suitable for you. Talk to your orthopedic doctor or we at Praxis ortho care, Best Orthopedic Clinic in Jayanagar, are happy to talk with you about how to adopt an exercise regimen that works for you.

A big no to cigarettes and alcohol

There are many studies that say that smoking and drinking are related to poor bone health.

More smoking has been related to increased risk for osteoporosis, lower bone density, and fractures. Smokers are at higher risk for osteoporosis.

We all know that calcium is important for bones and alcohol can inhibit the absorption of calcium. So those who abuse alcohol can have weaker bones and more fractures.

Even though no one is sure what the tipping point is when it comes to very important questions such as how many cigarettes or how much alcohol adversely affects bone health. It is very difficult to answer this question but if you stop drink only in moderation then both your body and bone will thank you for it

Some people just don’t have healthy bone metabolism. A good diet and regular exercise can help, but it is important to understand that only healthy habits won’t completely offset bad genes.

An orthopedist will evaluate your family history and any other risk factors like hormonal problems, weight gain, use of steroids or any other medication which can affect bone health.

Conclusion-Your bone health is in your hands

So many of us are more concerned about wrinkles skin as we grow older but we neglect our bone health

Our bones play a vital role in our body and we need a healthy bone for a healthy life. Adopt healthy habits – and never take those bones for granted.

Act now.

If you are looking for advice on Shoulder or knee, visit the highly experienced, innovative  Shoulder Specialist and Knee Surgeon at Best Orthopedic Clinic in Jayanagar, Bangalore Praxis Ortho Care or call us on +91 96864 18750.