World Arthritis Day 2023: Bones are an extremely important component of the body as they support it and allow movement. Moreover, bones provide protection to the brain, heart, and other organs from injury.
As we age, our bones lose essential minerals, which can lead to breaks. However, you can maintain strong bones by eating well and making healthy lifestyle choices.
Every year on October 12 is marked as World Arthritis Day to raise awareness about arthritis and its impact on one’s health. Today we we present to you ways to keep your bones healthy that can help in preventing disorders like Arthritis or osteoporosis.
“In the whirlwind of youth, where career aspirations and new adventures take centre stage, it’s easy to neglect health. As a doctor and rheumatologist, I emphasize the pivotal role your 20s play in shaping a vibrant future, especially regarding musculoskeletal health, particularly regarding arthritis, which can strike early. Prioritize physical activity, such as engaging in sports, to bolster peak bone mass and decrease the risk of conditions like osteoporosis later in life,” Dr. Sandeep Yadav
Junior Consultant – Rheumatology, P. D. Hinduja Hospital & Medical Research Center, Mahim told Financial Express.com.
Additionally, adopting a high-protein, low-calorie, and anti-inflammatory diet contributes to overall health, prevents obesity and reduces the risk of lifestyle diseases like diabetes and hypertension, Dr. Yadav emphasised.
“Early medical guidance is key; it can preserve functionality, ensuring a vibrant future. Avoid harmful addictive substances, foster meaningful relationships, and remember, self-care isn’t selfish—it’s an investment in your future. Your actions today profoundly shape a pain-free and healthy tomorrow,” he told Financial Express.com
What happens to your bones in your 20s?
According to experts, your bones reach their peak strength during these years. Consequently, it is important to to get adequate calcium and exercise to help achieve peak bone density.
Both men and women need at least 1,000 mg of calcium each day. It is essential to take a Vitamin D supplement because it is difficult to get 1000 IU of Vitamin D even from a healthy diet. However, you should always consult a doctor before taking any type of supplements.
How can you keep your bones healthy?
- Include plenty of calcium in your diet
- Pay attention to vitamin D levels
- Include physical activity in your daily routine
- Avoid substance abuse
- Do strength training and weight-bearing exercises
- Consume enough protein
- Avoid very low-calorie diets
- Maintain a stable, healthy weight
Tips to keep your bone health for men above 50
According to Dr Mayank Vijayvargiya, Consultant Orthopedics, Joint Replacement Surgeon, P.D. Hinduja National Hospital & MRC, Mumbai, these six tips can help you guard your joints and keep them healthy for years:
- Exercise- Doing 30 minutes of low-impact weight-bearing activities like walking and stationary cycling at least 5-6 times a week is recommended to keep your joints healthy. Aquatic therapy or water-based exercises benefit patients who cannot tolerate land-based exercises. Pilates, tai chi, and yoga help boost your balance and flexibility.
- Build muscles to Support Joints- Weight training or strengthening exercises of the muscles around the knee joint.
- Keep weight in check
- Lifestyle modifications- Avoid squatting, sitting cross-legged, and lunges as studies have shown that it increases the risk of development of arthritis by 5 times.
- Eat a healthy and balanced diet is essential to maintain good bone health.
- Ensure adequate Calcium and Vitamin D intake- It is recommended to have 1000-1200 mg of calcium and 2000 IU of Vitamin D daily.
