Stronger bones = fitter you

Let’s take World Health Day as an opportunity to learn about bone health. Bones are living and growing tissue. It releases calcium and other minerals into the body when you need them. As you age, bone loss gradually increases. If you neglect bone health, it increases the risk of prolonged suffering including fractured limbs and a loss of independence.

Building strong bones is of primary concern to prevent Arthritis, Osteoporosis, Fracture and Paget’s disease. The health of our bones is instrumental to our life and longevity. This understanding is important because there are many toxins and contaminants in the environment that affects our bones. According to the National Osteoporosis Foundation, people in the age of 50s and younger should aim for 1,000 mg of calcium per day while senior citizens should increase the consumption by 200 mg.

Eating right for bone health basically comes down to two nutrients: calcium and vitamin D. Bones reach peak density when you're in your 20s. From then on, your job is to keep those levels up by getting enough calcium and vitamin D . Food that works wonders for keeping bone health includes:
• Dairy products especially milk, drink calcium and vitamin D fortified orange juice, or non dairy fortified milk like soy, almond or coconut milk
• Green leafy vegetables
• Grapefruit in breakfast- Citrus fruits have vitamin C, which has been shown to help prevent bone loss
• Vegetarian proteins
• Low sodium diet
• No or very less consumption of intoxicants
• Salmon, catfish, tuna and eggs
Staying active can also resolve bone problem and help maintain its status. High-impact weight-bearing exercises help build bones and keep them strong. This includes exercises like weight training, walking, hiking, jogging, climbing stairs, tennis and dancing. If you have broken a bone due to osteoporosis, you may need to avoid high-impact exercises.

Low-impact weight-bearing exercises include using elliptical training machines, low-impact aerobics, using stair-step machines, exercising on a treadmill or brisk walking. Muscle-Strengthening exercises; where you move your body against gravity or conduct weight bearing exercises, include lifting weights, using elastic exercise bands, or basic functional movements such as standing and rising up on your toes.

Yoga and Pilates can also improve strength, balance and flexibility. However, certain positions may not be safe for people with osteoporosis or those at increased risk of broken bones. A physical therapist should be able to help you learn which exercises are safe and appropriate for you (The writer is Consultant Joint Replacement surgeon, Star Hospitals, Banjara Hills, Hyderabad.).