7 GOLDEN TIPS TO KEEP YOUR BONES STRONG HEALTHY SUGGESTED BY EXPERT ORTHOPEDISTS
7 Golden Tips to Keep Your Bones Strong & Healthy | Suggested By Expert Orthopedists
As the most important part, bones provide a proper structure to our body. Along with that, it protects our organs, anchors muscles and stores calcium for us. So, it's very crucial to keep them well and healthy.
However, it's not surprising to anyone that cases of bone-related diseases are increasing day by day. As per the estimates, around 1.5 million individuals suffer from fractures every year because of different bone diseases. The reports also suggest that they are much more likely to develop in women.
The orthopaedic experts suggest that you can protect your bone health by making some changes in your daily life. In this blog, we’ve provided seven golden tips that will keep your bones healthy and away from any disease.
Follow These Tips to Keep Your Bones Healthy & Protected
The only secret to healthy bones is a healthy lifestyle. If you follow a certain set of rules in life, your bones will always be healthy and protected from severe disease. Here they are.
Increase vegetable intake: Consuming green and yellow vegetables is most important to keep your bones strong and healthy. They are the main source of vitamin C, which is responsible for the production of bone-forming cells. Add them to your daily diet.
- Stay active: Indulging in physical activities daily helps you build strong bones and prevent severe diseases. One report says that children who exercise regularly get healthy bones in the future. The most recommended exercise for healthy bones includes brisk walking, running, jogging, running, climbing stairs, etc. Other than this, outdoor games like tennis and badminton also help a lot.
- Eat calcium-rich foods: As our bones are majorly made of calcium, it is the most important mineral. According to bone specialists, an average adult needs around 1000 mg of calcium per day. So, it is very important to consume calcium-rich foods daily to maintain bone’s proper structure and strength. Foods like yoghurt, dry fruits, green leafy vegetables, milk, beans, and lentils possess a high amount of calcium. If you don’t get enough calcium from your daily diet, ask your doctor to recommend supplements.
- Consume Enough Protein and Vitamin D: Protein plays a very crucial role in the absorption of calcium in bones. Low protein intake decreases calcium absorption and may lead to your breakdown. Other than this, Vitamin D is also an important nutrient that your body needs to absorb calcium.
- Add Omega 3 fatty acids: Omega 3 has the quality of reducing the risks of bone fractures and improving bone density. Additionally, it protects our body from severe bone diseases like arthritis, rickets, gout, and scoliosis. Omega 3 fatty acids are mostly found in fish, but if you are a vegetarian, consume walnuts, soybeans, flaxseeds, etc.
- Avoid low-calorie foods: As per bone specialists, excessive intake of a calorie-deficient diet may affect your bone density. If you follow a low-calorie diet for a long, there are chances that your bones get weak. The reports say an average adult should consume 1,000 calories per day. Besides this, make sure that your diet is balanced in each nutrient.
- Consider Collagen Supplements: Collagen is one of the most important proteins for bone formation and keeping your joints healthy. Additionally, it also helps to prevent bone-related diseases like osteoporosis.
So, these are the 7 golden tips that will help you keep your bones strong and healthy. If you embrace them in your lifestyle, bone-related health problems will never cross your way. However, if you are already affected by a bone disease, you may experience the signs we have mentioned above.
Symptoms of Bone Diseases
Osteoporosis and arthritis are the most common types of bone diseases. They are often caused by low bone density and physical injuries. In most cases, the patient isn’t able to recognise any symptoms until the bone breaks. So, keep checking on these 5 signs we have mentioned below and get timely treatment.
- Immense back pain
- Stooped posture
- Loss of height
- Regular episodes of pain in bones and hips
- Extreme pain in muscles
If you are experiencing any of these symptoms, then consult with the best orthopaedic near you right away. An orthopaedic will make you go through several medical tests to recognise your current bone health.
Orthopaedic Treatment At Apollo Sage Hospitals | Best Orthopaedic Hospitals in Bhopal
From normal bone deficiency to complex bone replacement surgeries, Apollo Sage Hospitals provides all orthopaedic treatments under one roof. We have a huge team of highly experienced orthopaedic doctors and surgeons who ensure world-class treatment for every patient. Other than this, our state-of-the-art infrastructure is well-equipped with ultra-modern facilities and technology for accurate diagnoses.
So, if you are experiencing any kind of illness related to your bone health, reach out to Apollo Sage Hospitals right away. We ensure top-quality orthopaedic care for every patient. Visit our official website https://apollosage.in/departments/orthopedics-and-joint-replacement for more details.
