3 Ways to Keep Your Bones Strong

Our bones provide a structure to the body and protect our organs internally. They are very crucial for the everyday functioning of the body. As we age, the bone mass starts to decrease, causing a lot of difficulties. While the deterioration of bone health is a gradual process, it is important to start taking care of the bones for good bone health for longer years.

There are many ways you can ensure that your bone is in good health and to have a yearly check-up. You can book an appointment in any of the best orthopaedics hospitals in Bangalore and make sure there are no underlying issues to be worried about.

Many factors cause poor bone health or decrease in bone mass. Some of the factors that lead to this are as follows.

  • Diet– A low calcium and vitamin diet contributes to the low bone density and early bone loss and risk of fractures.
  • Physical Activity– People who don’t take physical activity seriously have an early bone mineral loss and an increased risk of fracture.
  • Gender– Women are at a greater risk of osteoporosis than men. It is important to focus on your bone health after you are 30 and get an annual check-up done post-menopause. You can book an appointment with the best orthopedic hospital in Bangalore.
  • Size– Low Body mass index, or commonly known as BMI, means less bone mass.
  • Hormone levels– Presence of excessive thyroid hormone can cause bone loss. This is more prevalent for women. Bone loss increases dramatically at menopause because of dropping estrogen levels.
  • Medication– Certain medications cause damage to the bone if used long term.

When it is time to see an Orthopaedician?

  • Difficulty When Climbing Stairs

Are you finding it difficult to climb stairs or you feel weak after walking or after a run? This can be because of your bone condition.

  • Numb or Shaky Hands

If you are dropping things too often, it is because your joints and bones are getting weaker

  • Painful joints.

Occasional pain in joints after a workout or a tedious task is common. But, if you are experiencing pain in your joints more often then it might be time for a doctor’s visit

  • Swelling

Swelling can be caused due to the distress in the bones. This can be due to an injury or any other condition in the body. But it is advisable to get the swelling checked as soon as possible, especially if it is accompanied by pain.

Tips to Take Care of Your Bones

Watch Your Diet

What one eats is a huge contributor to their health, and this applies to bone health as well. Take in a lot of vegetables, especially that are high in vitamin B and C as they increase the production of bone-forming cells.

Oily fish such as salmon, trout, tuna are a great source of vitamin D. You can also include calcium-rich food in your diet such as milk. Additionally, sunlight is also a great source of vitamin D. Stepping out in the sun every day for 20 minutes can contribute to your body’s production of vitamin D.

Talk to your doctor regarding your concerns regarding diet. If you feel you are not getting enough vitamins, you can opt for supplements post consulting with a doctor.

Have a Physical Exercise Routine

Exercises such as running, jogging or walking can help the bones to grow stronger.

You can also start strength training exercises. This is helpful for people suffering from conditions that limit the ability to perform weight-bearing exercises such as hip arthritis and joint deficiencies.

Travers stresses the importance of seeking the advice of a fitness professional before starting a rigorous strength training program.

Have Drinking Habits in Check

Alcohol consumption happens due to a lot of reasons. Be it social drinking or you are a frequent drinker, did you know that this habit can affect your bones? Usage of alcohol and tobacco over an extended period of time has an undesirable effect on bone mineral density; if you smoke or drink start working to bring this habit in control or quit.

Get a test done to check the bone mineral density. This helps in determining osteoporosis. If detected early, it is easy to bring it under control or start the medications earlier.

Suppose you start to experience symptoms of poor bone health such as weakness or pain, schedule a doctor’s appointment. This can help them identify the problem at the earliest and treat it.

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