Tips you can follow for maintaining strong bones

Maintaining strong bones as one ages can reduce the risk for osteoporosis and related complications, such as painful vertebral compression fractures in the spine. It is important to follow some tips which can help you to enhance your bone health.

Participate in weight-bearing exercise: Regularly performing weight-bearing activities is the right way to build and maintain bone mass.

Go for a walk or jog: The pace and frequency of your walks or jogs are up to you. However, Orthopaedic specialist in Jaipur can help you decide what is appropriate amount. Typically, 20 to 30 minutes, 3 to 4 times a week is recommended.

Do resistance or strength training: A session of lifting, pushing, and pulling weights 2 to 3 times per week is good for your bones and boosts overall health. For those who are already at a high risk of developing osteoporosis, it is advisable to consult an orthopaedic to learn which exercises are best for you.

Quit smoking: Smoking may be a significant risk factor for bone loss. Not only that, smokers are shown to display poorer balance than non-smokers, raising the chances of falling and breaking a bone.

Avoid excessive alcohol use: Heavy alcohol consumption interferes with the body’s ability to absorb and regulate calcium, vitamin D, and hormones. It can increase your risk of bone density loss and bone fracture.

Have fortified oatmeal for breakfast: Calcium intake is vital in keeping your bone health optimum. It is advised by Orthopaedic specialist in Jaipur to combine whole milk, almond milk, or yogurt with oatmeal for extra calcium.

Eat more nuts, beans, and leafy greens: Almonds, walnuts, and pistachios are all rich sources of calcium. Traditional baked beans and white beans also have a bunch of calcium. Leafy greens also offer a lot of calcium.

Increase your vitamin D intake: Vitamin D helps your body hold onto bone-strengthening nutrients. Without enough vitamin D, your bones may weaken, increasing the risk of fracture. You can receive sun exposure to absorb vitamin D naturally. According to Orthopaedic Specialist in Jaipur, sodas and carbonated beverages should be avoided for many nutritional reasons, including for bone health and to prevent obesity. Sodas decrease calcium absorption in the intestines and contain empty calories. Milk, calcium-fortified juices, and water are better beverage alternatives for all age groups.

Consider putting some or all of these tips into practice. They may help you to maintain bone health and protect your body against osteoporosis.