Bone-Healthy Diet Suggested by Best Orthopedic Doctors in Bangalore

Best Orthopedic Doctors in Bangalore | Praxis Ortho care

Taking care of your bones

Your skeleton makes up the framework of your body, which supports all the rest of your flesh and mass. The skeleton is made of bones. It is the bones, which protect your sensitive internal organs from injury. Our bones are powerhouses that also store calcium and other minerals. Our bones derive their strength from these substances and also release them into our bodies when needed.

The calcium and other minerals necessary for bone strength come from our diet. Hence, your diet has to include substances that contribute to bone strength. This means that the food you eat should contain enough calcium, other minerals and vitamin D. A healthy lifestyle also contributes to greater bone density. If the bones get weak or brittle, not only are they susceptible to fractures, the entire support structure of our bodies becomes weak.

It can be overemphasized that bone sturdiness is as important as the health of any other part of the body. Weak bones can lead to a condition called osteoporosis. Osteoporosis is often referred to as a silent disease because one cannot feel the weakening of bones. It is only when a fracture occurs from a low-impact cause that the condition may come to light. Other factors can be a reduction in height or the curving forward of the upper back. Hence, it is a good idea to get a bone density check done periodically by a reputed orthopedist. Any irregularities can be remedied with timely medical intervention.

Nutrition for bone health

What you eat affects every part of your body including your bones. Hence, the importance of a balanced diet that provides the right nutrition to all parts of the body is always recommended by health experts. In the same vein, the nutrition goes a long way in preventing osteoporosis. So which dietary elements are good for bone health?

Now, while it is common knowledge that calcium is the prerequisite for strong bones, not many people know that it takes vitamin D for the bones to absorb calcium. If calcium is included in the diet without the complementary vitamin D, not only is the calcium wasted, but it also enfeebles the bones.

Vitamin D is primarily absorbed by the skin from the sun’s rays. However, you cannot be reliant upon the sun as we cannot sit under the sun all day. So, it better to know the food items that can give us the right amounts of calcium and vitamin D, unless of course, you are ready to resort to supplements. Let’s first find food items that give us calcium. Doctors recommend that adults should get 1000 mg of calcium everyday and these are the foods that are rich in calcium:

• Milk and cheese
• Vegetables like spinach, broccoli, cabbage, and ladyfingers
• Tofu
• Soya beans and nuts
• Fish with soft bones such as sardines
• Bread from whole grains.

Now let’s come to dietary sources that contain good amounts of vitamin D:

• Milk
• Eggs
• Fish with rich omega fats like a sardine, salmon, and mackerel.

If you’re already suffering from osteoporosis, your orthopedist will prescribe medications and probably also calcium and vitamin D supplements. These supplements should be prescribed only if the calcium levels in your bones are very low.

People at risk for bone damage

Best Orthopedic Doctors in Bangalore, Dr. Sushal Shanthakumar says, people whose calcium and vitamin D intake is low are more susceptible to weak bones and bone disease. Supplements can help, but it is also better to eat healthily. It also costs less. Vulnerable groups can be identified as:

• Children from 1 to 4 years old
• People who are weak and confined in their homes
• People who cover themselves when in the sun
• People with dark skin

Veggie diet for bone strength

People have a misconception that vegans are more likely to suffer bone damage because they do not consume meat and eggs. However, vegans can get their quota of calcium from the following sources:

• Soya
• Oats
• Rice drinks
• Pulses
• Whole bread
• Dried fruits like figs, prunes, and apricots, etc.

Vitamin D for vegans

Soya beans and breakfast cereals are the best sources of vitamin D for vegetarian people. They should also try to get as much sun exposure as they can without overdoing it. Vitamin D supplements can be taken as a last resort.

Preventing bone disease

We all know that prevention is better than cure, but we cannot always practice it. However, it can help to note that we can do certain things to maintain bone density and further strengthen our skeletal framework. Exercising regularly enormously helps in overall physical health including bone development. Daily exercise plus having a diet rich in calcium and vitamin D will ensure that you never have to worry about weak bones.

When to consult an orthopedist

As people get older, it is a good idea to have a regular orthopedic check-up to ensure that your skeleton remains healthy. However, if you have the following health conditions, then it becomes imperative that you consult an orthopedist immediately:

• Chronic pain or stiffness
• Chronic pain that has lasted for 12 months
• Difficulty in moving

Consult Dr. Sushal Shantha Kumar, Praxis Ortho Care–Best Orthopedic Doctors in Bangalore or Call 968-641-8750 today to book your appointment.