National Doctors’ Day 2022: Make your bones stronger with these few simple tips
National Doctors’ Day is a day celebrated to recognize the contributions of physicians to individual lives and communities. The date varies from nation to nation depending on the event of commemoration used to mark the day. In some nations, the day is marked as a holiday. Although supposed to be celebrated by patients and benefactors of the healthcare industry, it is usually celebrated by healthcare organisations. Staff may organise a lunch for doctors to present the physicians with tokens of recognition.
Osteoporosis causes bones to become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture. Osteoporosis-related fractures most commonly occur in the hip, wrist or spine. Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone. Osteoporosis affects men and women of all races. But white and Asian women, especially older women who are past menopause, are at the highest risk. Medications, a healthy diet and weight-bearing exercise can help prevent bone loss or strengthen already weak bones. Recently Doctors celebrate Doctors day 2022 with them to foil all the hindrances in the way to gaining stronger bones. Physicians reveal all the major causes and reveal tips to make your bones strong and healthy.
Your bones are in a constant state of renewal — new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone and your bone mass increases. After the early 20s, this process slows, and most people reach their peak bone mass by age 30. As people age, bone mass is lost faster than it’s created.
How likely you are to develop osteoporosis depends partly on how much bone mass you attained in your youth. Peak bone mass is partly inherited and varies also by ethnic group. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis as you age.
In an interview with HT Lifestyle, Dr Anish Desai, MD Nutraceutical Physician, Founder and CEO of IntelliMed Healthcare Solutions, suggested, “Healthy nutritional habits combined with exercise should be encouraged to maintain bone health. Getting adequate amounts of calcium and vitamins D and K2 from food or supplements is vital for maintaining bone health.” He said, “Nutraceuticals such as melatonin, L-carnitine, turmeric, Omega 3 and 6 fatty acids, and phytoestrogens help manage bone-related disorders. Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. Bones are made primarily of collagen, so when the body’s collagen production decreases, the bones weaken, making them more susceptible to fracture. Collagen is clinically proven to improve bone & joint health. A few studies suggest collagen supplements and exercise may increase body and muscle mass and may help with symptoms of joint pain.”
Lavleen Kaur, Co-Founder and Head Dietitian at Diet Insight highlighted, some tips to make your bones stronger:
Low levels of Vitamin D
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases. In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend. The amount of vitamin D you need each day depends on your age. The recommended amounts, in international units (IU), are:Birth to 12 months: 400 IU
- Children 1-13 years: 600 IU
- Teens 14-18 years: 600 IU
- Adults 19-70 years: 600 IU
- Adults 71 years and older: 800 IU
- Pregnant and breastfeeding women: 600 IU
People at high risk of vitamin D deficiency may need more. Check with your health care provider about how much you need.
There are a few foods that naturally have some vitamin D:
- Fatty fish such as salmon, tuna, and mackerel
- Beef liver
- Cheese
- Mushrooms
- Egg yolks
You can also get vitamin D from fortified foods. You can check the food labels to find out whether a food has vitamin D. Foods that often have added vitamin D include:
- Milk
- Breakfast cereals
- Orange juice
- Other dairy products, such as yogurt
- Soy drinks
Vitamin D is in many multivitamins. There are also vitamin D supplements, both in pills and a liquid for babies. If you have vitamin D deficiency, the treatment is with supplements. Check with your health care provider about how much you need to take, how often you need to take it, and how long you need to take it.
Physical activity
Ageing, along with certain diseases and medications, can cause bones to become very weak and fragile over time — a condition called osteoporosis. It often occurs in women after menopause, and in men in older age. This bone-thinning disease puts people at a greater risk for broken bones, which can seriously limit mobility and independence. We also tend to lose muscle as we age — a condition called sarcopenia. People who develop osteoporosis or sarcopenia are considered frail: more likely to fall and more likely to break a bone.
Exercise works on bones much like it works on muscles — it makes them stronger. Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. Because bone is living tissue, it changes over time in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more bone and becoming denser. This improvement in bone requires good nutrition, including adequate calcium and Vitamin D.
Calcium rich foods
Calcium and vitamin D are two of the most important. Calcium is a mineral that’s essential to your body functioning properly and is stored in your bones. Your body needs vitamin D to absorb calcium. Not getting enough calcium in your diet can lead to fragile, brittle bones that are more prone to fractures and disease. Around 99% of the calcium in the human body is in the bones and teeth. Calcium is essential for the development, growth, and maintenance of bone. As children grow, calcium contributes to the development of their bones. After a person stops growing, calcium continues to help maintain the bones and slow down bone density loss, which is a natural part of the aging process. Females who have already experienced menopause can lose bone density at a higher rate than males or younger people. They have a higher risk of developing osteoporosis, and a doctor may recommend calcium supplements. Ragi, poppy seeds, sesame seeds, chia seeds, makhane, green leafy vegetables, etc. are also excellent sources of calcium and can help to make your bones stronger.”
