While bone health is often overlooked by us, it plays a crucial role in maintaining the structure of the body and protecting the internal organs. By being the anchor to the muscles of the body, bones help us achieve seamless mobility and flexibility. As an adult, there are very minor changes you can make to enhance your functions.
By getting regular orthopedic consultation in Siliguri, you can get insight into diagnosing any possible bone conditions and preventing issues related to injuries. With the help of the orthopedist, you can keep up with your bone health and also maintain a healthy density. Here are 7 lifestyle tips that can help you maintain bone health
1. Prioritize Calcium-Rich Foods
Calcium is extremely important for healthy bones as it helps in maintaining bone density and the production of bone tissue. Orthopedists suggest adults consume at least 700mg of calcium per day, but this can vary according to the needs of the individuals. While dairy products are known to be very rich in this nutrient, you can also add leafy greens, nuts, and tofu to your meals for calcium.
2. Engage in Weight-Bearing Exercise
Weight-bearing exercise, such as walking, hiking, as well as running, can be very beneficial in enhancing bone health. These exercises help in stimulating bone formation as they create tension in the bones, which further allows them to maintain density by rebuilding themselves. An orthopedist in Siliguri suggests 30 minutes of activity every day to ensure overall well-being.
3. Don't Skip Vitamin D
Calcium and vitamin D go hand in hand, as they act as a partner and help the body to absorb the nutrient. It also helps calcium enhance muscle protection, preventing damage in case of falls. Sun exposure is the best source of vitamin but since staying out for long periods can be harmful, you can modify your diet to get at least 40mg of the nutrient. Adding foods such as fatty fish and egg yolk to your diet can be very helpful.
4. Cut Down on Caffeine and Alcohol
When it comes to consuming coffee and alcohol, moderation needs to be practiced. You should limit their caffeine intake to 2-3 cups a day, as it can affect calcium absorption. Heavy drinking can also lead to a decline in bone formation and an increased risk of fractures. With regular Orthopedic consultation in Siliguri, you can also check for possible bone conditions and get help as soon as possible.
5. Maintain a Healthy Body Weight
Being over- or underweight can hurt an individual’s bone health. An underweight individual is vulnerable to conditions such as fractures and bone loss, whereas being overweight can put excessive pressure on joints, hips, knees, and lower back. Thus, by maintaining a healthy weight, you will be able to manage sudden joint pains.
6. Quit Smoking
Smoking is known for being one of the most common habits that causes multiple diseases. Smoking can cause a reduction of blood supply to the lungs, which further causes slow bone cell production and decreased calcium absorption. Thus, quitting smoking can be great for bone health.
7. Get Regular Screenings
Bone density tests, also known as DEXA scans, can help assess your risk of fractures and osteoporosis. These are especially important for postmenopausal women and men over the age of 70. If you have a family history of bone-related diseases or live a sedentary lifestyle, regular screenings are extremely important.
Conclusion
Strong bones aren't built overnight, but consistent effort pays off. With the right mix of nutrition, physical activity, and lifestyle awareness, you can preserve bone strength and reduce your risk of injury as you age. Think of your bone health as a long-term investment.
The earlier you start making positive changes, the stronger the foundation you'll have in the future. And when in doubt, reach out to an expert. A timely orthopedic consultation in Siliguri could be the key to staying healthy.
