World Arthritis Day 2024: 6 Tips On How To Keep Your Bones Healthy, As Per Expert

Tips For Maintaining Bone Health

Dr Dhar said, “Our bones are the pillars of our body, providing support, mobility, and protection. Unfortunately, they’re often overlooked until we experience discomfort or injury. As we age, bones naturally become thinner and more brittle, increasing the risk of fractures. Maintaining strong, healthy bones is crucial for posture and mobility, and preventing serious conditions like arthritis and osteoporosis. With the right strategies, we can significantly improve bone health and reduce the likelihood of bone-related issues.”

Maintain A Healthy Weight

Dr Sanjay said that being underweight can increase the risk of bone loss and fractures, particularly in postmenopausal women. “Conversely, being overweight adds stress to bones and joints, raising the risk of conditions like arthritis. Striving for a balanced weight through a healthy diet and regular exercise is key to keeping your bones strong and resilient,” he added.

Focus on Calcium and Vitamin D Intake

Dr Dhar shared, “Calcium is the essential building block of bones. Without enough, bones can weaken and become prone to fractures. Adults generally need about 1,000-1,200 milligrams of calcium daily. Dairy products, leafy greens, and fortified plant-based options are excellent sources. However, calcium alone isn’t enough—Vitamin D is essential for calcium absorption. Sunlight, fatty fish like salmon, and fortified foods can provide this crucial nutrient, or supplements if necessary.”

Engage in Weight-Bearing Exercises

“Exercise is vital for maintaining bone density and strength. Weight-bearing exercises, such as walking, running, and strength training, stimulate bone growth. Activities like dancing, hiking, and aerobics also help. Strength training builds muscle mass, which in turn supports bone strength. For older adults, exercises like yoga, tai chi, and balance training can reduce the risk of falls and fractures,” said the doctor.

Limit Alcohol and Stop Smoking

Dr Sanjay said that excessive alcohol can interfere with calcium absorption and may lead to bone loss. “You are advised to limit alcohol to one drink per day for women and two for men. Smoking is another major threat to bone health. Nicotine reduces bone mass, increasing the risk of osteoporosis and fractures. Quitting smoking can have a positive, lasting impact on both bone health and overall well-being,” he added.

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Take Preventive Measures

“In addition to diet and exercise, taking steps to avoid injury is crucial. Wear protective gear during physical activities, keep your home free from tripping hazards, and practice good posture to minimise strain on bones and joints,” said Dr Sanjay.

Get Regular Bone Density Tests

“Bone density tests can detect early signs of bone loss, allowing for timely intervention. Women, especially postmenopausal, are at higher risk for conditions like arthritis due to hormonal changes. If you’re over 50, talk to your doctor about scheduling a bone density scan to monitor your bone health,” shared the doctor.

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