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Bone Health & Osteoporosis - All You Should Know!

Dr. Chirag Dalal 87% (31 ratings)
MS - Orthopaedics
Orthopedic Doctor, Mumbai
Bone Health & Osteoporosis - All You Should Know!

Bones are similar to a porous framework which is filled with minerals that make it hard and strong. With age, there is gradual degradation and the mineralized portion is lost, thereby leading to thinning of the bone. The word osteoporosisliterally translates to porous bones, which is due to the gradual demineralisation. In addition to the natural ageing process, there are other diseases that can accelerate the demineralization process.

Women are more prone to demineralisation, and after the age of 40, they should take extra precaution to slow down the onset of the condition. The following are some ways to improve bone health and halt osteoporosis in the long run-

  1. Diet: Ensure that your diet has sufficient amounts of vitamin D and calcium. Though calcium is the essential mineral for bone formation, vitamin D is required for the absorption of calcium, and therefore both these elements play a vital role in maintaining the quality of the bones in our body. Most people require about 1,000 mg of calcium and about 500 units of vitamin D for optimal bone health. This requirement goes up slightly in postmenopausal women.

  2. Sun Exposure: In most people, exposure to the sun allows the body to make vitamin D, but careful sun protection prevents this from happening. Also, with age, the body’s ability to form intrinsic vitamin D also declines. The body, therefore, relies on supplements. Most dairy products are good sources of calcium. In addition, spinach, salmon, turnips, and broccoli are some calcium-rich foods. Supplements of calcium carbonate or calcium citrate can be taken if your diet is lacking in calcium. Vitamin D also should be included in the supplementation. The treatment for osteoporosis is incomplete without these two supplements.

  3. Exercise With Weights: The constructive tension that exercise puts on the body helps in bone building, whatever the age may be, which prevents the onset of osteoporosis. Any exercise which improves muscle mass strengthens the bones, and puts stress on the bones is advisable. Since the fractured area due to osteoporosis mainly includes the spine, lower back exercises, yoga, tai chi, and abdominal exercises all work wonders. Pick any of these and do them for 30 minutes three times a week.

  4. Quit Smoking: Continuing to smoke while taking osteoporosis medications is completely useless. Nicotine negates all the effects which defeat the purpose of taking the medication and is as good as taking no medication at all. So if you want the bone thinning to stop, stop smoking.

  5. Alcohol Consumption: While a drink or two per week is permissible, more than this can harm the bones significantly.

  6. Constant Health Watch: Talk to a doctor about how other routine medications (if any) can affect your bone health. Also, identify how frequently you should check your bone mineral density and stick to the schedule.

Bone health and osteoporosis can be managed with some conscious efforts.

4123 people found this helpful

Bone And Joint Health - Tips To Maintain It Effectively!

MBBS, MS - Orthopaedics, Fellowship In Arthroscopy & Sports Medicine
Orthopedic Doctor, Raipur
Bone And Joint Health - Tips To Maintain It Effectively!

Staying healthy involves a wholesome state of being where the mind and body are in perfect sync. A less than properly functioning body can leave you in a state of potential depression after a certain point of time, while a depressive mind can leave you feeling less than stellar where you end up imagining and experiencing pain. The health of your bones and joints is one such area that requires even more care as you start growing older. Wear and tear is just one of the reasons for degeneration while fractures and injuries can lead to a sudden halt of normal functioning of the bones and joints too.

So how can you ensure bone and joint health in the long run? Follow our tips!

  1. Eating Right: Pick calcium rich food like dairy products that have a low fat content, including milk and yogurt. Also, have a daily dose of green, leafy vegetables and plenty of citrus fruit and juices for your fill of calcium. Further, food like eggs and soybeans which have lots of vitamin D can also help in retaining good bone and joint health. Vitamin C rich fruit like watermelon, oranges, squash and tomatoes also help in natural tissue and cartilage repair. And finally, get plenty of vitamin K to retain good bone density for a prolonged period with ingredients like leafy green vegetables, eggs and cheese.
  2. Exercise: This is the key to good bone and joint health. Much like machinery and tools, the bones and joints of your body can also wither with disuse and prolonged inactivity. Make sure that you indulge in exercises like long walks and muscle strengthening exercises which will give your joints and bones good amount of strength as well. Remember to speak with your doctor before you start a new exercise regime so that you avoid anything that may be harmful in case you have any other ailment. Low impact exercises will strengthen the spine, while fat burning and weight loss exercises will ensure that there is less pressure on the knees and lumbar area. Swimming and resistance building exercises can also be practised for these purposes.
  3. Abstinence: A major factor in promoting better bone and joint health is abstinence from all those things that can create problems in the long run, like smoking, drinking excessively and even too much consumption of caffeine and fatty food. All these things can create depletion of the natural bone mass. Also, switching to a lower heel for everyday wear footwear and changing your position during your time at your workstation are a few things that will go a long way.

Take care of your bones and joints the right way today, for a healthier tomorrow.

5023 people found this helpful

Why Is Physiotherapy Essential For Recovery From Bone Injury?

Dr. Kedar Agrawal 86% (17 ratings)
MBBS, MS - Orthopaedics
Orthopedic Doctor, Raipur
Why Is Physiotherapy Essential For Recovery From Bone Injury?
Manual joint therapy is done in physiotherapy to improve the range of joint movement and build muscle power. True or False. Take this quiz to know now!
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78 people took this quiz

Bone Health - How Should You Maintain It?

MBBS, DNB (Orthopedics)
Orthopedic Doctor, Srinagar
Bone Health - How Should You Maintain It?
High on potassium diet can improve bone health. True or false? Take this quiz to know more.
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120 people took this quiz

Bone Health - Things You Need To Be Aware Of!

Dr. Sanjay Tapadia 85% (10 ratings)
MBBS, DNB - Orthopedics, Mch Orthopedics
Orthopedic Doctor, Hyderabad
Bone Health - Things You Need To Be Aware Of!
Breaking a bone or being fat is actually good for your bones. True or false? Take this quiz to know now
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2051 people took this quiz

Sir I am suffer from osteochondritis and l_5 vertebra is swollen now. Which drugs is effective in this disease. My back part along with thigh pain more now And I also suffer from typhoid. Typhoid_o_1: 160 Typhoid_h_1: 160.

Dr. Karuna Chawla 97% (79229 ratings)
Homeopath, Noida
TYPHOID DIET Progressive Diet Plan: A progressive diet from a liquid diet to a normal diet depending on the level of tolerance would help the person’s appetite. •Fluids in the form of tender coconut water, barley water, electrolyte fortified water, fresh fruit juice, vegetable soup, buttermilk and water should be consumed until body temperature comes back to normal. •To begin with, consume liquid diet for a few days and then gradually take fruits like bananas, can notaloupes, watermelons, grapes, peaches, and apricots. It is better if solid food is avoided unless the person feels very hungry. •As the person’s appetite gets better, semi-solid foods can be given. Boiled rice, baked potato, soft-boiled or poached eggs, baked apple, yoghurt, vegetable soup can be given. •When you are free from the fever, fruits, boiled vegetables and unrefined foods like unpolished rice and white bread can be included. •A typhoid recovery diet plan should include yogurt and eggs, as they are easier to digest than meat and provide adequate protein. For vegetarians, lentils, legumes and cottage cheese, meet the protein needs. Diet Tips: 1.Drink boiled water and keep your body hydrated. 2.Consume 3 – 4 liters of fluids in the form of water, fruit juices, tender coconut water and soup. 3.Eat small frequent meals rather than large meals to ease digestion and for maximum nutrient utilization by the body. 4.Try not to include spices as much as possible till the fever recovers. Slowly introduce protein in your diet in the form of eggs, yoghurt and boiled fish; depending on your tolerance level, increase the portion size. Foods to Avoid During Typhoid: Dietary precautions during treatment of typhoid fever make sure that the disease does not aggravate. It helps you ease from the discomforts of the disease. •Avoid high fiber foods: Intake of whole grain cereals and their products like oatmeal, whole wheat bread, and raw vegetables in the form of salads, are rich in fiber. It can add on the stress on your digestive system. •Avoid vegetables like cabbage, capsicum and turnip as these can cause bloating and gas. •Stay away from oily foods, spices and seasonings like pepper, cayenne and chilli powder to make sure that the digestive tract does not inflame all the more. For back problem I need detais.
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4 Tips To Keep Your Bones Healthy!

Dr. Shivendra Srivastava 85% (34 ratings)
MBBS, M.S., M.Ch - Orthopaedics
Orthopedic Doctor, Lucknow
4 Tips To Keep Your Bones Healthy!

Did you know that in addition to your diet, exercise is one of the best ways to make sure that you never lie on a hospital bed with a surgeon treating you for a bone disorder? Medical expertise has constantly pointed out to the fact that regular exercise makes your bones less likely to suffer from wear and tear during old age.

As you exercise, your muscles become stronger, your bone density increases and your balance improves. Of course, it goes without saying that you need to follow certain precautions before you exercise to avoid certain injuries.

Before starting any exercise program, make sure that you prepare your body for exercise. A brief warm up helps you to get your muscles ready for exercise. It also makes sure that your chances of injury are drastically reduced.

Here are some tips to keep your bones healthy:

  1. Weight lifting: Weight lifting is a type of exercise that, if done correctly, will be extremely beneficial for your bones. You can opt for simple bodyweight exercises such as pushups and squats, which build muscle as well as strength. Avoid using very heavy weights as it causes back-related problems such as slipped disk.

  2. Yoga: Yoga is another method of exercise which is very beneficial for bones and joints. The premise of yoga is static strength building wherein you hold a pose or an exercise for a certain period of time; this helps in strengthening your muscles. Along with your muscles, your bones also become stronger as you get fitter. Yoga is repetitive stress which is good for flexibility and hence keeps your joints supple and muscles in good shape. There are certain asanas which are weight bearing and anti-gravity postures can strengthen your bones. 

  3. Swimming: Swimming again is a good aerobic exercise and is good for back and over all fitness but doesn't strengthen bone per se. It is a way to keep you healthy. Swimming is a cardiovascular exercise, which is also known for its calorie burning capabilities. It is also very effective is incinerating fat and keeping your skeletal system healthy. Whereas walking and jogging and running certainly build your bones as they are weight bearing exercises.

  4. Pilates: Pilates is a new form of exercise that has been gaining a lot of steam lately. It does not require much equipment, as you can get started with just a mat. It is very effective in working your spine and the hips, thus keeping your lower back strong. A weak lower back increases the chances of bone disorders drastically.

4156 people found this helpful

Bone Injury - How Physiotherapy Can Be Of Help?

MBBS Bachelor of Medicine and Bachelor of Surgery, MS - Orthopaedics, Diploma in Spine & Reconstruction, Fellowship In Primary Joint Replacement, Fellowship in Arthroplasty and Reconstructive Orthopaedic Surgery, Fellowship in Revision Hip Surgery & Adult Reconstruction
Orthopedic Doctor, Nagpur
Bone Injury - How Physiotherapy Can Be Of Help?
Physiotherapy does not help to increase the functionality of the joints and bones after a fracture. True or False. Take this quiz to know now!
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162 people took this quiz

Dislocation Of Bone - Know More About It!

Dr. Chetan Wankhede 89% (63 ratings)
MS - Orthopaedics, MBBS Bachelor of Medicine and Bachelor of Surgery
Orthopedic Doctor, Thane
Dislocation Of Bone - Know More About It!
Dislocated knees pop back in to place on its own. True or False? Take this quiz to find out.
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768 people took this quiz

Ways To Build Healthy Bones And Keep Them Strong!

MS - Orthopaedics, MBBS Bachelor of Medicine and Bachelor of Surgery, DNB - Orthopedics & Orthopedic Surgery
Orthopedic Doctor, Hyderabad
Ways To Build Healthy Bones And Keep Them Strong!
High on potassium diet can improve bone health. True or false? Take this quiz to know more.
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1646 people took this quiz

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