Your orthopaedic doctor will be able to provide you with useful insights and tips on how to stay healthy and strong as you age. With their expertise in the field of orthopaedics, they can provide medical advice about what exercises are best for your bones, ways to help prevent osteoporosis, and general guidelines for living an active and healthy lifestyle that encourages optimum bone health. Here are some of the most important things your orthopaedic doctor wants you to know about maintaining optimum bone health.
Who Is an Orthopaedic Doctor?
Orthopaedic doctors are surgeons who specialize in conditions related to bones, joints and muscles. Their main role is to diagnose, manage and treat musculoskeletal disorders. Additionally, orthopaedic surgeons can also perform major reconstructive surgery of bone and cartilage on those suffering from joint defects or amputations. A board-certified orthopaedic surgeon can be identified by his or her certification by The American Board of Orthopaedic Surgery.
Due to their expertise in musculoskeletal disorders, they can recommend several preventative measures that can be taken to achieve optimum bone health and overall fitness. In the next section is a list of tips from orthopaedic doctors that you should know about:
Tips for Optimum Bone Health
There are a few things you can do to make sure your bones are at their best. When it comes to optimum bone health, you’re usually in better shape than you think. According to orthopaedic doctors and other medical professionals who specialize in bone health, there are several steps you can take to improve your current state. Here is what they recommend
1. Get Enough Calcium
Adequate calcium is essential to maintaining strong bones and muscles. Milk and dairy products are among your best sources of calcium, as are fortified orange juice, leafy greens and canned fish with edible bones. But even if you’re getting enough of these foods, they may not be supplying enough calcium; some medical experts recommend taking a daily supplement to reach 1,000 milligrams per day. Other recommendations call for more than 2,000 milligrams per day. Your doctor can help determine what level is right for you. Be sure to discuss any supplements with your doctor before beginning a regimen.
2. Eat Dairy Products
Your bones, just like other tissues in your body, require calcium to stay strong. If you’re looking to keep your bones healthy, consider upping your dairy intake. The Daily Value (DV) is 1,000 milligrams of calcium a day—so aim for three servings of dairy each day one cup of milk has about 300 mg; one cup of yogurt has about 500 mg. And if you aren’t getting enough calcium at home, try choosing lower-fat varieties of milk and cheese products or non-dairy sources such as sardines and dark leafy greens.
Other dairy products that are also good sources of calcium include hard cheeses, soft cheeses such as mozzarella and ricotta, cottage cheese and yogurt. Note: Vitamin D aids in bone health so it’s important to get either vitamin D fortified dairy products or take supplements with Vitamin D as well.
3. Exercise Regularly
The best way to protect your bones is to engage in regular physical activity. That’s because vigorous activity like running, playing tennis, or dancing increases your bone density and strength. Make sure you exercise at least three times a week for about 30 minutes each time. We also recommend taking calcium and vitamin D supplements, which are essential to absorbing calcium.
If you need help figuring out how much calcium is right for you, talk with your doctor. Your blood levels of calcium must stay within normal limits if you want to maintain strong bones as you age. Be sure to talk with your doctor before starting any new diet or exercise routine.
4. Get Enough Vitamin D
Vitamin D is naturally created in our bodies by exposing our skin to sunlight. While it’s important to get a healthy amount of sun, indoor lifestyles and increased sunscreen use mean many people aren’t getting enough vitamin D. If you don’t take a supplement, get your vitamin D from foods like salmon and cheese. It can also be found in fortified milk products. You should talk with your doctor about how much vitamin D you need daily. People who are older or very fair-skinned may need more vitamin D. But as always, make sure you speak with your doctor before starting any new supplements or vitamins.
5. Stay Active
Despite what you might think, bones don’t like to be idle. If you want to keep your bone density high and minimize your risk of osteoporosis, it’s important to maintain an active lifestyle full of jumping, bouncing, and other weight-bearing activities that put stress on bones. So if you sit at a desk all day or lead a relatively sedentary lifestyle, make sure you get up and move around every hour or so.
Lifting weights also helps to build and maintain bone density. Consult a doctor before starting any weight-training program to make sure it’s safe for you and that you’re using proper form. If you feel any pain or discomfort, stop immediately.
6. Don’t smoke
Smoking isn’t just bad for your lungs, it’s also bad for your bones. If you’re trying to keep your bones healthy and strong, make sure you stay away from cigarettes. Also pay attention to medications, diet and exercise – these can all affect bone health too. Finally, if you have osteoporosis or think that you may be at risk of developing it, talk to your doctor about treatment options that will work best for you.
Your orthopaedic specialist will likely ask a series of questions to diagnose any problems as accurately as possible. As part of your treatment plan, they may recommend following a specific course of action such as adjusting your current medications or adding new ones and taking additional steps like eating healthier foods or starting an exercise regimen with their guidance.
7. Address Nutritional Deficiencies
Deficiencies in magnesium, calcium, and vitamin D can lead to weak bones that are more susceptible to fractures. If you’re experiencing symptoms of osteoporosis such as joint pain or frequent fractures, consult an orthopaedic doctor. They may prescribe specific vitamins or recommend a lifestyle change such as increased exercise to help strengthen your bones. In some cases, surgery might be necessary.
Don’t forget about your diet, either. A healthy, balanced diet rich in calcium and vitamin D can help keep your bones strong. If you experience symptoms of osteoporosis or have been diagnosed with a deficiency, ask your doctor if certain dietary changes are recommended. For example, you may need to eat more protein or add supplements like Cultrate and calcium carbonate to strengthen weakened bones.
8. Get Regular Check-ups
Whether you’re young or old, male or female, it’s important to visit your orthopaedic doctor regularly. Visit him or her every 6 months, and not only will they be able to give you a thorough check-up they can also catch any early signs of bone loss that could lead to serious problems. In addition to detecting issues before they get worse, regular check-ups can guide diet and exercise plans tailored towards optimum bone health.
In addition to helping you maintain strong, healthy bones, a thorough orthopaedic exam will also help you take control of any problems that are brewing. For example, if your doctor discovers that you have low levels of vitamin D in your body—both markers of osteoporosis they can suggest ways to increase your bone mass and stave off any future issues.
Conclusion
Osteoporosis is an illness that can affect men, women and children of all ages, races and ethnicities. It occurs when your bones become weak and brittle because they are losing more calcium than they can absorb. Bones become porous like wet sponges and break easily especially those in your wrist, spine, hip or shoulder.
Luckily, there are many things you can do to strengthen your bones and reduce your risk of developing osteoporosis. The above tips from orthopaedic doctors will help keep your bones healthy as you age.
FAQs
1. Any additional tips on how to improve bone health?
For optimum bone health, you should take a daily vitamin D supplement, consume 2,000 milligrams of calcium per day and stay active to increase your bone density.
2. What if my bones still hurt?
If your bones are still hurting, it might be time to visit an orthopaedic doctor or surgeon who can determine if surgery is necessary. Even after surgery, though, a daily regimen of weight-bearing exercises such as walking and running will help restore muscle strength in your legs and strengthen your bones so they don’t break again. This will also boost heart health while helping you feel good overall!
3. What else do I need to do to prevent future fractures?
In addition to performing these exercises, get seven hours of sleep each night and try not to stand or sit for more than three hours at a time; repeated long periods of standing or sitting can weaken muscles around your joints, making them more susceptible to breaks down the road.
4. Are there any natural products that might protect my bones?
Not only can exercise strengthen your bones and reduce your risk of injury, but studies have shown that taking nutritional supplements containing glucosamine, calcium, magnesium and vitamin D can promote healthy joint mobility without any adverse side effects.
5. Is there anything else I should know about osteoporosis?
Yes: It doesn’t discriminate based on age, gender or race, so even young adults and children can benefit from proper nutrition and regular exercise to build strong bones early on.
References
https://my.clevelandclinic.org/health/diseases/15241-bone-fractures
