Posted on 12th May, 2023 at 6:56:01 AM
Your bones are continuously changing — new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain which might need an orthopedic doctor in Mumbai consultation.
How likely you are to develop osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30 and how rapidly you lose it after that. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis as you age.
It’s never too early or too late to be thinking about your bones! Find out what happens to your bones as you age and how to keep them strong.
Try these seven tips to help keep your bones strong:
Eat lots of vegetables.
Vegetables are the best source of Vitamin C, which stimulates the production of bone-forming cells. Greens and yellows have been shown in studies to help with bone mineralization.
Perform strength training.
Strength training exercise is especially important for those who suffer from lower extremity joint deficiencies such as knee or hip arthritis, which are conditions that may limit your ability to perform weight-bearing exercises.
“The key is resistance training ― or bone loading. This means lifting lighter weights with higher repetitions may be robbing you of the bone health benefits provided by strength training, which focuses on increasing the resistance of the weights,” “Start by performing one to two sets of 10 to 12 repetitions, working to muscle fatigue and increasing the intensity as you go. To achieve maximal benefits with minimal risk, proper breathing, and technique are important factors for safe lifting.”
Travers stresses the importance of seeking the advice of a fitness professional before starting a rigorous strength training program.
Add D to your day.
To help absorb calcium, most adults need 1,000 to 2,000 IU of vitamin D daily. Combined calcium-vitamin D pills usually do not meet this requirement. And most of us who live north of Atlanta do not get enough vitamin D the old-fashioned way — from the sun. Taking a vitamin D supplement will ensure you meet your daily needs.
Start weight-bearing exercises.
Weight-bearing exercise is defined as an activity that forces you to move against gravity or gives you resistance as you move. High-impact weight-bearing exercises are best for building bones. These should be limited if you have been diagnosed with osteoporosis.
Examples of high-impact exercises include:
· Running or jogging.
· High-impact aerobics.
· Stair climbing.
· Dancing.
Sports such as tennis or basketball.
Be sure to clear any exercise plans with your doctor first.
Don’t smoke and don’t drink excessively.
Bad news for bad habits: Loss of bone mineral density is associated with tobacco use and excessive alcohol consumption. If you smoke, look into a program to help you quit. If you drink, the recommendation is to stick to no more than one libation a day.
Get your bone mineral density tested.
A joint replacement doctor in Mumbai can get a quick and painless “snapshot” of bone health using a simple X-ray test called DXA. This test measures bone mineral density and helps determine the risks of osteoporosis and fracture. It is recommended that women are tested within two years of menopause. Earlier tests are recommended for men and women with certain diseases and for those taking medications that increase risk, such as long-term steroid therapy.
Consider medication.
Perimenopausal women may consider hormone therapy, especially if they have symptoms of menopause (hot flashes and more), to increase waning estrogen levels, which are linked to bone loss. And women and men diagnosed with osteopenia or osteoporosis can take various medications to prevent dangerous hip and spine fractures.
