Lifestyle changes people should adopt for healthy bones and joints

National Bone and Joint Day 2022: We see that many people aged 50 and above suffer from bone and joint pain. These can be avoided if proper care is taken of bones and joints in the early years of life. One in three women and one in five men over the age of 50 […]
 


Lifestyle changes people should adopt for healthy bones and joints

National Bone and Joint Day 2022: We see that many people aged 50 and above suffer from bone and joint pain. These can be avoided if proper care is taken of bones and joints in the early years of life.

 

One in three women and one in five men over the age of 50 suffer from osteoporosis. Osteoporosis is a decrease in bone mass- bone mineral density (BMD) that causes microscopic damage to bones and increases the susceptibility to fractures. We build bones in our early years in childhood and adolescence, while we lose bone mass during old age. Most people reach their peak bone mass by the age of 30. Women, especially after menopause, are at a higher risk of developing osteoporosis.

 

That is why if proper precautions are not taken at an early age it can lead to severe weakening of bones in later years of life.

 

Dr Anoop Khatri, Consultant Orthopedic Surgeon, Global Hospital, Parel Mumbai Explains that problems with the joints and bones can cause pain, discomfort, fractures and sloping posture or backward bending etc.

So, here we bring to you some lifestyle changes that, if adopted at an early age, can keep your bones and joints healthy-

  • nutrition A balanced diet that includes fruits, vegetables, grains, pulses and dairy products is essential for a healthy life. Dietary minerals such as calcium, magnesium and potassium and vitamins such as vitamin D are essential for good bone health.
  • For adults ages 19 to 50 and men ages 51 to 70, the recommended dietary allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 milligrams a day for women 51 and older and men 71 and older.
  • Milk, cheese, curd, dark leafy vegetables, chicken and boiled eggs are rich sources of calcium and phosphorus.
  • Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA for vitamin D is 600 international units (IU) a day. The recommendation increases to 800 IU daily for adults 71 years of age and older.
  • Milk, soy, mushrooms, cod liver oil and egg yolk are rich sources of vitamin D. Vitamin D is also made under the skin in sunlight.
  • For muscle health – Vitamin E, essential amino acids, levocarnitine, etc. are helpful. Visit a trained nutritionist if necessary.
  • Exercise- Burning calories through exercise is equally important.
  • Exercising for at least 30 minutes (adults) to 60 minutes (children) every day helps keep muscles and bones strong.
  • Cycling, weight training, endurance exercises, and walking uphill with a lightweight backpack are some good routines for good bone strength. Exercising also strengthens your muscle strength and helps maintain good posture and provides good stability to the joints. Physical activity must involve loading (stressing) the skeleton in order to specifically benefit bone health.
  • In children and adolescents over the age of 8, weight-lifting and short intense activities such as gymnastics, basketball, volleyball, running, jumping, dancing and soccer can be incorporated into a regular routine.
  • For adults, walking, jogging, climbing stairs and weight training gradually increased, and recreational activities such as hiking, tennis and balance training should also be included as routines.
  • Pilates and yoga help with flexibility and core strength.
  • If you are overweight, lose weight. Overweight people have a higher risk of developing arthritis and osteoporosis.
  • Caffeinated drinks such as colas or other fizzy drinks reduce the absorption of calcium. So, in order to absorb dietary calcium, such caffeinated drinks should be avoided.
  • Tobacco and alcohol consumption can reduce bone mineral density. So stop smoking, chewing tobacco and drinking alcohol.
  • Correct sitting and standing posture helps prevent back and other joint problems.

Everyone above 45 years of age should have a bone mineral density (BMD) test. Especially post-menopausal women should get it checked at regular intervals.

“You don’t stop exercising because you get old.
You get old because you stop exercising.”