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A Lifestyle of Promoting Bone Health

September 27 2017 at 03:00 AM by Admin

How often do we come across people suffering from knee pain or some form of joint pain? Quite often, right? Ever thought why? Probably not, maybe because we’ve become a little too accustomed to it and take it in our stride as a periodic, harmless pain which doesn’t indicate any serious health issue. Well, we’re quite wrong there. The real issue is that we prefer to neglect such joint pains which could possibly be indicative of a bigger and a more serious problem for us later in life.

The World Health Organization (WHO) predicts that the global number of people living to 85 and older will increase by 351% in the next 40 years. The consequence of this increase in the number of elderly people is an increase in the number of people suffering from chronic orthopedic health problems like osteoporosis and osteoarthritis.

So what can we possibly do to avoid the inevitable? Well, let’s look at it this way; we can surely reduce the risk of going through the torment of dealing with such orthopedic problems with age by making an early steady and progressive lifestyle change. It is important to promote bone health at all ages. Since childhood and young adulthood are the bone-building years they should not be neglected and instead given proper nourishment for growth. As children grow, their bone mass increases until it reaches what is called peak bone mass (PBM). It is the greatest amount of bone an individual can attain and it is reached in the late teens or early 20’s. Individuals with a higher PBM reduce their risk of osteoporosis later in life.

Here is a list of preventive measures to avoid any kind of orthopedic disease starting from bone fractures to bone cancers and most importantly to help us build strong and healthy bones.

  • Balanced Diet - Dairy products like milk, yogurt, cheese are a rich source of calcium and help in increasing bone density. Green leafy vegetables, fruits, and protein-rich meat or eggs are also great for the bones. Vitamin D helps to absorb the calcium and is essential for healthy and strong bones. Vitamin K also helps increase bone density.


  • Exercise - It’s never too late to start an exercise program, especially if it helps you keep your bones healthy and strong. A regular dose of physical activity ensures healthy bones. Some exercises which are particularly good for our bone health include - weight training, walking, dancing, jogging, hiking, and tennis.


  • Avoid Tobacco and Alcohol - Research suggests that tobacco use contributes to weak bones. Similarly, regular consumption of alcohol can interfere with the body’s ability to absorb calcium.



  • Maintaining Healthy Weight - In addition to eating a nutritious diet, maintaining a healthy weight can help build strong bones. In fact, low body weight is the main factor contributing to reduced bone density and bone loss. Therefore, maintaining a stable body weight is imperative to ensuring one’s bone health.


Along with these preventive aspects in maintaining bone and joint health, there has been the improvement in the treatment of painful conditions by various medications as food supplements and also various different advanced modalities of physiotherapy. The surgical treatment has been also to preserve the joints for future in the young and active by various methods like regenerative cell therapy where own cells are regenerated and used for implantation in injured or diseased parts of bone and joints. Stem cells, autologous conditioned plasma are also very effective minimally invasive procedures. There has been also tremendous improvements in the technology and techniques of joint reconstruction and replacement procedures by use of advances in computer navigation and robotics to get precise and perfect results.



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