Get Fit and Boost Your Bone Health

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how to improve bone health

“Our body starts wearing down once we hit the mid-30s. Doctors share tips on how to keep damage minimal.”

More often than not, people who sit behind a desk all day or those not much into physical activities, Complain of back and neck pain or of aching limbs. It’s usually a sign of poor bone and joint health.

“Bones are built till one is around 35 years old, Post which very little can charge, A Mumbai based consultant joint replacement and trauma surgeon Dr. Ravi shah says “Poor bone health gets aggravated with sedentary lifestyle, in the long run, eventually manifesting itself in conditions like arthritis and osteoporosis in joints and bones, respectively. Orthopedic doctors give us lowdown on simple daily practices that if done right, can keep you healthy you grow wiser.

Also Read: How to Keep Healthy and Fit with Age

Here are 5 ways that help you maintain your bone health

A Test in Time

The most commonly occurring diseases for bones and joints are arthritis osteoporosis. The former is caused due to wear and tear of the cartilage. Osteoporosis, on the other hand, is a condition, commonly occurring between the ages of 500 and 55, and is caused by the weathering of bones. It makes them fragile and hence, more prone to fractures.

Inactivity accelerates the process of osteoporosis and arthritis. Men above 55 and 55 Years and women post-menopause must go for BMD (Bone Mineral Density) Test once in two years and consult their physician on a regular basis.

Say No to Steroids

Before you dive into a fad diet consult a doctor or dietician to check if your regimen has enough essentials vitamins and calcium. “And when you’re taking supplements, make sure it does not have steroids because this can definitively affect bone health. Healthy patients, who work out at the gym have knee problems and back pain this most likely caused due to steroids.

Be sure that your protein supplement doesn’t contain steroids.

Eat Right and Exercise

Good bone health begins with eating right. Make dairy products, dry fruits, and green leafy vegetables a part of your diet. An adequate amount will provide with vitamins, but in case of proven deficiencies, take your supplements under supervision.

Working out is perhaps the single most important factor in resisting osteoporosis. Be it brisk walking, jogging or cycling- everyone needs to devote at least 15-30 minutes a day to intense physical activity.

“Lots of women do household chores, but that’s not exercising.” Exercise means that you have to devote yourself to it wholeheartedly.

Manage Your Addiction

The best option is to quit smoking and drinking as they weaken your bones. But if you can’t restrict their consumption.

“Ideally, people who drink daily shouldn’t consume more than 60 ML per day, and smokers should stick to not more than three to five cigarettes per day. Another major addiction is Caffeine. Do not drink more than two to three cups a day.

Vitamins and Supplement

Vitamin D is naturally available only through exposure to sunlight, But big thanks to our lifestyle, Our exposure to it is minimal.

The lack of vitamin D weakens your bones and cause physical aches. So, ensure that your body gets morning sunlight between 8 AM to 10 AM, around 10 to 15 minutes a day.

Once in a year get your Vitamin D levels checked. While one can take supplements to balance the deficiencies, it’s also important to not take too much. “Check with your doctor because the toxicity in your body due to excess intake is much harder to treat.”

Read also: Difference between Mass Gainer and Whey Protein

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