Bone and joint health is the aspect of overall health that is often overlooked by most of us. However, it is no news to anyone that aging impact your bones equally as it affects your skin and other body organs. Your bones tend to get thinner and lose density as you grow older. This makes your bones prone to injuries and also welcomes several orthopedic issues. Most top orthopedic surgeons in Melbourne emphasize following lifestyle practices to keep bones strong to prevent the conditions like osteoporosis and other issues like joint pain, vertebral compression, etc.
Here are some simple yet effective lifestyle tips that will help you keep your bones strong and develop endurance even in the older years of your life.
Binge on vegetables
It is a well-known fact that vegetables are a rich source of several vitamins and minerals. Baked beans, white beans, and green leafy vegetables such as kale, bok choy, and collard greens are considered a great source of calcium and good for bone health. You can also get plenty of vitamin C which stimulates bone-forming cell production and help in mineralizing bones.
Get D every day
Again a popular fact, vitamin D is instrumental in maintaining good bone health. It helps you absorb calcium and assist bone building. On average, adults need 1000 to 2000 IU of vitamin D every day. However, this need often goes unfulfilled through conventional sources including the sun and combined supplements for vitamin D and calcium. You can consult your doctor who would recommend specific vitamin D supplements based on your needs.
Regular strength training
Strength building is essential for all especially for people with lower extremity deficiencies such as arthritis in the knee and hips. People with such conditions often find it difficult to perform weight-bearing exercises which is why strength-building becomes more crucial for them.
The key is to achieve the right bone loading or resistance training. You need to focus on increasing the weight resistance. This can be effectively achieved by starting with lighter weights with higher reps. You can begin with 2 rounds of 10-12 reps and gradually work your way up.
Weight-bearing workout
Weight-bearing exercises significantly help in building up your bones by providing your resistance as you move up against gravity. However, these exercises must be performed within limits and under the guidance of professional trainers especially if you are living with osteoporosis. These exercises include jogging or running, stair climbing, aerobics, etc.
Quit alcohol and tobacco
Excessive alcohol consumption and use of tobacco are found linked with the loss of density in bones. To maintain good bone health, it is imperative to get rid of these bad habits. Do not shy away to seek professional help in quitting these habits if needed.
Get tested for bone mineral density
Getting your bone density test can help you know the bone condition and decide on the lifestyle changes needed to improve or maintain bone health. DXA, a simple X-ray-based test is used to test bone density that is quick and painless. It helps you assess your risk for fractures and bone issues such as osteoporosis and begin preventive or corrective measures as soon as possible. These tests are highly recommended to women within two years of menopause and for those who have taken prolonged medication that increases the risk.
