Ortho tips to keep your bones stronger as you get old

TIMESOFINDIA.COM | Last updated on – May 21, 2023, 16:00 IST

Prevent osteoporosis and make your bones strong

With increasing age the most common issue which arises in women is osteoporosis wherein the bones start getting weak. Many times elderly patients don’t know what bone density actually is, and why it is causing problems in their bones.

Tips to increase bone health in women with increasing age and how to avoid osteoporosis –

​​Consume Vitamin D​

Dr. Debashish Chanda – Orthopaedics & Joint Replacement Specialist, CK Birla Hospital, Gurugram says, “Women at any age or post menopause are advised to consume Vitamin D. The more the vitamin d in our body, the less the chances of osteoporosis. Vitamin d sends calcium to bones and it is important for women to have a calcium rich diet which can help increase the calcium intake specially post menopause. Osteopenia is another condition in which bones start getting soft. It is best advised to initiate treatment for this at the starting stage for best results.”

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​​Protein rich diet​

The more the protein in our body, the stronger our bones will be. For example, your body weight is 60 kg so 60 gm of protein intake per day is essential for the body.

​​Regular physical activity is essential​

“People think that it is very difficult to perform exercises but I would suggest exercises can be performed in very easy ways like simple walking as it increases bone density. If a person walks approximately 1 hour in a day in which we are hitting 6000 – 8000 steps, then it is very much beneficial for bones and can help get our bones stronger,” says Dr. Chanda.

Apart from that, one can also perform weight training exercises. This not only means going to gym and doing heavy workouts, one can do weight training such as ankle or wrist weights which weigh around half kgs to 1 kg . Women can simply wear these weights and do their daily routine work such as walking or any other house work. It is helpful in providing stimulation to the bones and helping them get strong.

​​Flexibility of bones​

For flexibility it is important to perform exercises such as yoga, swimming as these exercises helps in increasing the flexibility and mobility of the bones, and reduces the chances of having bone injuries to women.

​​Things you should avoid​

Avoid alcohol and smoking consumption. People nowadays are increasing their alcohol and smoking intake which can increase the chances of having osteoporosis and can reduce the overall bone strength. So it is important to avoid consumption of alcohol to improve and increase bone health.

​​The takeaway​

“Apart from all these, it is advised that one should get their bone density checked at regular intervals. If any women is suffering from long term back pain, lower back pain, body pain and their vitamin D is low so they should check their bone density in 4 – 5 years in case of pre menopause. It is recommended to check bone density every 3 years in case of post menopause. With all these steps you can keep a check on their bone density and bone health regularly,” advises Dr. Chanda.

Also Read: An overactive thyroid can be risky for your bones; here are some signs

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