As women age, bone health becomes increasingly important. Bone Health is vital for the body, with numerous roles such as providing structure to the body, shielding the organs, and working as a support for muscles. Over time, it has been proven that women are more at risk of developing osteoarthritis, making it important to sustain bone health from a young age. While some of these disorders are hereditary, many of them can be prevented with proper lifestyle choices. In this blog, Best Orthopedic Doctor in Baner Pune, Dr. Vishwajeet Chavan has discussed some easy tips that women can follow to hold strong and healthy bones.
What factors affect bone health?
- Low calcium intake- A lower calcium diet causes a failure in bone density and improves the risk of bone fractures.
- Tobacco and Alcohol Use- The use of tobacco and excessive consumption of alcohol affects the bones, making them decompose at a faster speed
- Sedentary lifestyle- Sitting for long times of span increases the risk of osteoarthritis.
- Underweight or Overweight- Being underweight leads to smaller body mass and being overweight leads to more stress on the bone joints which as a result generates arthritis.
- Hormonal changes- Hormonal modifications such as extra production of thyroid hormone cause bone loss. In the same way, a reduction in estrogen levels, specifically during menopause, raises bone loss.
Tips for good bone health:
Taking certain tips can assist improve bone healthiness with good nutrition:
- Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can weaken bones and improve the chance of fractures. Smoking can reduce bone density and damage bone healing, while extreme alcohol consumption can interfere with calcium absorption and raise the risk of falls.
- Exercise regularly: Regular exercise is helpful for bone health. Weight-bearing exercises, such as walking, jogging, and muscle training, help to construct bone density and prevent bone loss. Women should aim for at least 30 minutes of workout most days of the week.
- Eat lots of vegetables: Vegetables are the best origin of Vitamin C, which promotes the production of bone-forming cells. Green vegetables also assist with bone mineralization.
- Limit caffeine intake: Too much caffeine can restrict the quantity of calcium absorbed by the bones. It is advised to limit caffeine intake to two cups a day on average, and 1 cup per day for pregnant women.
- Get your bone mineral density tested: Getting bone density tests is quick and painless and can assist identify early symptoms of osteoporosis and other bone-related conditions. This also permits timely treatment. Women over the age of 65 should get bone density tests every 2 years, while younger women with risk factors for osteoporosis may require to get tested earlier.
- Get Enough Vitamin D: Vitamin D is essential for calcium absorption and bone health. Our bodies can assemble vitamin D when our skin is exposed to sunlight, but many individuals don’t get sufficient vitamin D via sunlight alone. Women between the periods of 19 and 70 should aim for 600 global units (IU) of vitamin D per day, while women over 70 should aim for 800 IU per day. Good citations of vitamin D have fatty fish like salmon and tuna, as well as fortified meals like milk and cereal. You can also an option is to supplement if you have a serious Vitamin D deficiency.
- Don’t skimp on milk: Most of today’s trend diets stress sidestepping milk. However, milk is a great origin of calcium. A glass of milk a day will do much more good to you than harm, so make sure not to ignore it.
- Maintain proper nutrition: Magnesium, Vitamin K, and Potassium are essential minerals for the absorption of calcium. Hence, consume plenty of vegetables, fruits, whole grains, nuts, and more, high in these nutrients, to allow the right amount of calcium to be absorbed by the body.
- Strength training: Strength training can help support the bones, making them resistant to bone loss. However, make sure to seek assistance from a proficient, as you may cause further injury to your bones without proper advice.
- Take Calcium and Vitamin D Supplements: If you are unable to get sufficient calcium and vitamin D from your diet alone, supplements may be essential. Women should talk with their healthcare provider to choose the proper dosage and type of supplement to take
Conclusion:
Women’s bone health is an essential part of overall health that can be improved and maintained with easy lifestyle changes. By following these easy tips, women can decrease the risk of osteoporosis and maintain strong bones. So take care of your bones and they will take care of you!
If you are suffering from osteoarthritis or weak bones, make sure to pursue the proper treatment from an expert. Dr. Vishwajeet Chavan is a highly-skilled Joint Replacement Surgeon, well-known for his expertise in the industry. With a proper diagnosis and superior treatments, we improve each patient’s quality of life. Book an appointment for world-class treatments.
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