National Bone and Joint Day 2022: We see many people aged 50 years and over with some bone and joint pain. This can be avoided if appropriate bone and joints are taken in the early years of life. Also Read – Smoking And Bone Health: How Can Smoking Impacts on Your Bones? The doctor spoke

One in three women and one in five men over the age of 50 suffered from osteoporosis. Osteoporosis is a reduction in bone mineral density (BMD) that leads to micro damage to bones and increases vulnerability to fractures. We built bone mass throughout our early years in the time of Kanak -Kanakak and adolescents, while during old age we tend to lose bone mass. Most people reach the mass bone mass at the age of 30 years. Women, especially post-menopause, are more susceptible to osteoporosis. Also read – Understanding how obesity can affect your bone and joints health

That is why if appropriate precautions are not taken during a young age, it can cause a weakening of severe bones in the last years of life. Also Read – How to Protect Your Joint from Cold Weather?

Dr. Anup Khatri, an orthopedic surgeon consultant in a global hospital, Parel Mumbai explains that problems with joints and bones can cause pain, discomfort, broken bones and also the body posture that bent or bent, etc.

So, here we bring to you some lifestyle modifications, which if adopted at a young age can keep your bones and joints healthy-

• Nutrition – A balanced diet which has fruits, vegetables, cereals, pulses and dairy products is needed 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 a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older.
• Milk, cheese, yoghurt, dark leafy vegetables, chicken, and boiled egg are rich sources of 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 (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.
• Milk, soya, mushrooms, cod liver oil and egg yolk are rich sources of vitamin D. Vitamin D are also produced under the skin in sunlight.
• For muscle wellbeing – vitamin E, essential amino acids, levocarnitine, etc are helpful. If needed visit a trained nutritionist.
• Exercise – Burning calories through exercise is equally important.
• Workout for at least 30 minutes (adults) to 60 minutes (children) every day helps to keep muscles and bones strong.
• Cycling, weight training, endurance exercises, and walking uphill with a light backpack are a few good routines for good bone strength. Exercising also strengthens your muscle strength and helps to maintain good posture and gives good stability to joints. Physical activity to specifically benefit bone health should involve loading (stressing) the skeleton.
• In children above 8yrs and adolescents, weight-bearing and short intense activities like gymnastics, basketball, volleyball, running, jumping, dancing, and soccer can be included in regular routine.
• For adults, walking, jogging, climbing stairs, and weight training increased gradually, and recreational activities like hiking, tennis and also balance training should be included as routine.
• Pilates and yoga help with flexibility and core strength.
• Weight loss if you are overweight. Overweight people are more prone to develop arthritis and osteoporosis.
• Caffeinated drinks like cola or other fizzy drinks reduce calcium absorption. So, to absorb dietary calcium, one should avoid such caffeinated drinks.
• Intake of tobacco and alcohol can reduce bone mineral density. So stop smoking, tobacco chewing and alcohol.
• Correct posture while sitting and standing helps to prevent back and other joint problems