Lifestyle changes people should adopt for healthy bones and joints

National Bone and Joint Day 2022: We see many people aged 50 and over with some bone and joint pain. These could be avoided if bones and joints are properly cared for in the early years of life.Also read – Understanding how obesity can affect your bone and joint health

Every third woman and every fifth man over 50 suffers from osteoporosis. Osteoporosis is a reduction in bone mass bone mineral density (BMD) that causes micro damage to bones and increases susceptibility to fractures. We have built up bone mass in our early years of childhood and adolescence, while as we age we tend to lose bone mass. Most people reach their maximum bone mass by the age of 30. Women, especially after menopause, are more prone to osteoporosis. Also read – How to protect your joints from the cold?

Therefore, if proper precautions are not taken when young, it can lead to severe bone weakness later in life. Also Read – Yoga Asanas: Practice These 6 Bone Strengtheners to Keep Osteoporosis at Bay

dr Anup KhatriOrthopedic Consultant at Global Hospital, Parel Mumbai explains that problems with joints and bones can lead to pain, discomfort, fractures and also stooped posture or hunchback etc.

So here we bring you some lifestyle changes that can keep your bones and joints healthy if adopted at a young age.

  • nutrition – A balanced diet with fruit, vegetables, cereals, legumes and dairy products is a prerequisite for a healthy life. Dietary minerals such as calcium, magnesium and potassium, and vitamins such as vitamin D are necessary 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 per day. The recommendation increases to 1,200 mg per day for women aged 51 and over and for men aged 71 and over.
  • Milk, cheese, yogurt, dark leafy greens, chicken, and boiled eggs are high in calcium and phosphorus.
  • Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IU) per day. The recommendation increases to 800 IU per day for adults aged 71 and over.
  • Milk, soy, mushrooms, cod liver oil and egg yolks are rich sources of vitamin D. Vitamin D is also produced under the skin in sunlight.
  • For muscle well-being – vitamin E, essential amino acids, levocarnitine, etc. are helpful. If necessary, visit a trained nutritionist.
  • Exercise – Burning calories through exercise is just as important.
  • Exercising at least 30 minutes (adults) to 60 minutes (kids) daily will help keep muscles and bones strong.
  • Biking, weight training, cardio exercises, and walking uphill with a light pack are some good routines for good bone strength. Exercising also builds your muscle strength and helps maintain good posture and gives good stability to the joints. Physical activity to promote bone health should involve skeletal stress.
  • In children over the age of 8 and adolescents, high-impact, short-lived activities such as gymnastics, basketball, volleyball, running, jumping, dancing, and soccer can be incorporated into regular routines.
  • In adults, walking, jogging, climbing stairs and strength training are gradually increased, leisure activities such as hiking, tennis and balance training should be part of the routine.
  • Pilates and yoga help with flexibility and core strength.
  • Weight loss if you are overweight. Obese people are more prone to arthritis and osteoporosis.
  • Caffeinated drinks like cola or other carbonated drinks reduce calcium absorption. So, in order to absorb calcium from food, one should avoid such caffeinated beverages.
  • Tobacco and alcohol use can decrease bone mineral density. So stop smoking, chewing tobacco and drinking alcohol.
  • The correct posture when sitting and standing prevents back and other joint problems.

Every person over the age of 45 should have a Bone Mineral Density (BMD) test. Postmenopausal women in particular should check it at regular intervals.

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


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