With increasing age, the risk of bone weakness and related disorders also increases. Due to problems like arthritis and osteoporosis, it becomes difficult to walk and get up. Health experts say that lifestyle and dietary irregularities have increased these risks even more. To keep the bones strong and prevent them from getting weak and damaged, it is necessary to make efforts from an early age.
Risks can be reduced by taking measures like including nutritious things like calcium and vitamin D in the diet, and regular exercise. Health experts say that consuming nutritious things is most important for good bone health. Let us know what measures can be taken so that bones remain strong even at the age of 50 and the risk of problems like osteoporosis can also be reduced.
What do experts say?
Talking to Amar Ujala, Dr. Zohaib Qazi, a physiotherapist in Lucknow, says that people under the age of 30 are complaining of back pain. The problem of arthritis and joint pain is also increasing. Lifestyle disturbances such as sitting for long periods, not exercising are considered responsible for this. Efforts are necessary from an early age to avoid such problems.
If three things are taken care of from the beginning, then the strength of bones can remain even at the age of 50.
Physical inactivity is harmful to you
Physical inactivity such as lack of exercise, and the habit of sitting for long periods not only increases chronic diseases but can also increase the risk of bone-related problems.
Our joints need mobility to remain lubricated and healthy. Sitting for a long time can cause stiffness in the joints, which increases the risk of problems like arthritis in the long term. Avoid sitting for long periods and by making it a habit to exercise regularly, you can stay safe from bone problems.
A nutritious diet is important
If your diet is nutritious, then it is considered beneficial for all the organs including bones.
There is nothing better than calcium for your bones. For this, dairy products should be consumed, along with this it is also found in many vegetables. Include green leafy vegetables in the diet. Dark greens also contain vitamin K, which can reduce the risk of osteoporosis. Similarly, nuts and things containing vitamin D are also important. Calcium cannot be absorbed without vitamin D. By maintaining a proper diet from an early age, you can avoid bone problems.
Keep a complete distance from smoking
The nicotine present in cigarettes slows down the production of bone-forming cells (osteoblasts), due to which the bones keep eroding naturally but new bones are not formed. Smoking also reduces the absorption of calcium in the diet. To maintain the strength of bones, it is most important to give up this one habit. Smoking is a habit seen in most of the people suffering from osteoporosis.
(PC: ISTOCK)
