One in three women over the age of 50 and one in five men over the age of 50 are over the age of 50, suggesting that with proper care at a young age, the number of people experiencing bone and joint pain can be reduced by 50. It is seen more often in older people. I suffer from osteoporosis. Osteoporosis is the loss of bone mass, causing micro-damage to bones and increasing the likelihood of fractures.
We build bone mass in childhood and early adolescence, but we tend to lose it as we age, with most people reaching peak bone mass by the age of 30, but especially Postmenopausal women are more likely to develop osteoporosis. Therefore, if proper precautions are not taken while young, bones can become significantly weaker later in life, and joint and bone problems can lead to pain, discomfort, fractures, hunching, and hunching.
According to Dr. Dayaram Prajapati, a consultant physical therapist at Masina Hospital, many factors can affect bone health, including:
1. Calcium – A diet low in calcium contributes to decreased bone density, premature bone loss, and an increased risk of fractures.
2. Physical activity – Inactive people are at higher risk of osteoporosis
3. Tobacco and alcohol consumption – Tobacco and alcohol consumption can reduce bone density. So quit smoking, chewing tobacco and alcohol.
4. Sex – Women have less bone tissue than men, so women are at a higher risk of osteoporosis.
5. Size – If you’re extremely thin (BMI of 19 or less), or you’re undersized, you’re at risk because you may be able to pull off less bone as you age.
6. Age – Bones become thinner and weaker with age.
7. Eating Disorders and Other Conditions- Extreme diets and low body weight weaken bones in both men and women.
8. Certain drugs – Long-term use of corticosteroid drugs such as prednisone, cortisone, prednisolone, and dexamethasone damages bones.
In an interview with HT Lifestyle, Dr. Anup Khatri, Consultant Orthopedic Surgeon at Global Hospital, Parel Mumbai, revealed some lifestyle improvements.
1. Nutrition – A healthy life requires a balanced diet that includes fruits, vegetables, cereals, legumes and dairy products. Bone health requires minerals such as calcium, magnesium and potassium and vitamins such as vitamin D.
2. For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium per day. For a woman over the age of 51 and her man over the age of 71, the recommended amount he increases to 1,200 mg daily.
3. Milk, cheese, yogurt, dark leafy vegetables, chicken, and boiled eggs are good sources of calcium and phosphorus.
4. The body needs vitamin D to absorb calcium. For adults aged 19 to 70, her RDA for vitamin D is 600 International Units (IU) per day. The recommended value for adults over the age of 71 he increases to 800 IU per day.
5. Milk, soybeans, mushrooms, cod liver oil, and egg yolks are rich sources of vitamin D. Vitamin D is also produced under the skin in sunlight.
6. For muscle health – Vitamin E, essential amino acids, levocarnitine and more can help. Consult a trained nutritionist if necessary.
7. Exercise – Burning calories through exercise is equally important. If you train at least 30 minutes for him (adult) to 60 minutes for him (child) every day, you can keep your muscles and bones strong. Cycling, weight training, endurance training, and walking uphill with a light backpack are good bone-strengthening habits. Exercise also helps build muscle strength, maintain correct posture, and provide good joint stability. For children and adolescents age 8 and older, regular routines can include weight-bearing and short strenuous activities such as gymnastics, basketball, volleyball, running, jumping, dancing, and soccer.For adults, walking and jogging. , stair climbing, weight training, and recreational activities such as hiking, tennis, and balance training should be included in the daily routine.
8. Pilates and yoga help improve flexibility and core strength.
9. Weight loss if overweight. Overweight people are more likely to develop arthritis and osteoporosis.
10. Caffeinated beverages such as cola and other carbonated beverages reduce calcium absorption. Therefore, to absorb calcium from your diet, you should avoid such caffeinated drinks.
11. Tobacco and alcohol consumption can reduce bone density. So quit smoking, chewing tobacco and alcohol.
12. Correct posture while sitting and standing can help prevent back and other joint problems.
13. Everyone over the age of 45 should have a bone mineral density (BMD) test. Check regularly, especially for postmenopausal women.
Dr. Dayaram Prajapati says about the benefits of exercise: The importance of regular physical activity in building and maintaining healthy bones is probably poorly understood.Inactivity causes bone loss. Aging, along with certain diseases and medications, can cause bones to become very weak and fragile over time (osteoporosis). Regular exercise allows your bones to adapt by producing more bone and increasing its density. This bone improvement requires good nutrition, including enough calcium and vitamin D. ”
He says, “To keep you motivated, choose an activity you enjoy, such as swimming or biking, or an outdoor activity that allows you to move your legs and move your body. Consume sources rich in protein, carbohydrates, calcium, and phosphorus.” Correct posture when sitting and standing can help prevent back and other joint problems. Correct posture helps prevent back and other joint problems.”
Sharing tips on what you can do to keep your bones healthy, he recommended:
1. You can take some simple steps to prevent or slow down bone loss.
2. Include a lot of calcium in your diet.
3. Good sources of calcium include dairy products, almonds, broccoli, canned salmon on the bone, sardines, and soy products such as tofu.
4. Watch out for vitamin D. The body needs vitamin D to absorb calcium. Good sources of vitamin D include fatty fish such as salmon, trout, whitefish, and tuna. In addition, fortified foods such as mushrooms, eggs, milk and cereals are also good sources of vitamin D.
5. Incorporate physical activity into your daily routine. Weight-bearing exercises such as walking, jogging, and climbing stairs help build strong bones and slow bone loss.
6. Avoid Substance Abuse. don’t smoke If you are a woman, avoid drinking more than one alcoholic beverage each day. If you are a man, avoid drinking more than two drinks a day.
