Patient Awareness

Healthy bones and joints: Tips to maintain bone health

Healthy bones and joints
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Healthy bones and joints is extremely important. Bones help in bringing structure to the body, protecting organs and storing calcium. While bone health should be something to take care of since childhood, it is never too late to do the right thing to make them better and stronger.

Why is bone health a priority?

Bones are continuously changing. When young, it has the capability of growing faster and stronger. But as you grow older, bones function slower and become weaker.  By the time you reach the age of 30, the chances of developing Osteoporosis increases. Osteoporosis is a condition which makes the bones weak and brittle.

What causes bone weakness?

  • Poor Calcium Level in the body
  • Smoking & alcohol usage
  • Physical inactivity
  • Age
  • Hormones
  • Diet

What to do for healthy bones and joints?

Whether you are young and building bones or old and preserving them, bone health can be maintained if the following steps are incorporated into the lifestyle:

  • Healthy Diet Choices

Your bones need a variety of nutrients, such as calcium and vitamins C, D and K. Getting enough calcium is essential to keep the bones strong and healthy. The best way to ensure that is by including calcium rich food in the diet. Some of the foods that we recommend you include are:

  1. Dairy products such as low-fat yogurt or milk.
  2. Including nuts & greens to the diet such as almonds, broccoli & kale.
  3. Others food include canned salmon with bones, sardines and soy products, such as tofu.
  • Opt For Supplements

Please note that this is applicable to only those who have been prescribed to take supplements. Supplements are recommended to only those who reach a specific age & are especially suffering from Osteoporosis. When taking high doses of calcium supplements keep in mind that overdosing can be hazardous to your heart.

  • Consume less caffeine

That every  morning dose of caffeine & the occasional in-betweens are all good to go till the time it is monitored. Once you start consuming more than you should, the bones begin to lose calcium. At times like these, make a healthy lifestyle change. Try consuming half-decaffeinated coffee or drinks that are naturally caffeine free, such as water or juice.

  • Say no to substance abuse

Alcohol and smoking causes more damage to your body than just liver & lungs. Limit alcohol intake to maximum 2 drinks per day. Drug abuse damages physical and mental health in many ways especially the skeletal system. If a person does not change their lifestyle, then there can be some permanent damage done to the bones. Substance abuse can cause disability by affecting healthy bones and joints from the inside out.

  • Evaluate your medicines

There are many medications which can have a very bad impact on the bones, especially Corticosteroids which are prescribed to treat arthritis. They weaken bones by decreasing the amount of calcium absorbed in the intestines and increasing the amount excreted by the kidneys. In such cases, the best way to ensure bone health is by opting for a lower dose of medication over a short time period.

When should I consult a doctor?

If you are worried about a recent fracture or the risk of developing osteoporosis, do consult a doctor to ensure your bone gets all the support it needs. Most often the doctor would recommend a basic bone density test. A bone density test will help in determining the strength of the bone. By assessing the intensity of the weakness, your physician will determine the medical course of action.

About the author

Gaurav Arora

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