28 asiaSpa India January-February 2015 asiaSpa India January-February 2015 29calcium. Forget the tension of tan, spend 10-15
minutes in the sun daily and get your quota of
vitamin D. Minerals like potassium and vitamin K
also contribute to bone health, though in smaller
quantities, and should not be ingored.Cut on smoking and drinking
Though moderate alcohol consumption will not
cause any harm, an excess of it does hamper the
functioning of vitamin D and hence can cause the
loss of bone density. Smoking is another factor that
speeds up bone loss. Restrict your drink to one glass
per day and say a big no to cigarette smoking.Check your bone mineral density
Bone Mineral Density or BMD is the measure of your
bone health. Get a BMD test done to know how dense
your bones are. Your doctor can combine the test
results (T-score) with other risk factors and advice
you on how to prevent osteoporosis.Limit the intake of sodium in your diet
Too much sodium intake can increase calcium
dissolution from the bones. So, keep salt content
limited in food and limit your consumption of too
many processed foods as they are rich in salt.Adopt bone building exercises to
your routine
Since bone is a living tissue, it becomes stronger
when subjected to exercise. Loss of bone mineral
density that begins during the 30s can be prevented
by exercising regularly. People who exercise are
found to have greater peak bone mass as compared
to people who do not exercise. However, not all
kinds of exercises help strengthen the bones. Weight
bearing exercises are ideal for the bones. It not only
strengthens the bones but also toughens the muscles
that support the bones and the joints.
Weight bearing exercises put extra stress on the
bones catalyzing them to respond by building their
strength. Any activity that forces your body to work
against gravity can be called weight bearing. These
exercises help build bone strength and achieve a
higher peak bone density. However, the intensity of
weight bearing exercises should be decided according
to the body’s strength and capability. Also, the
intensity should always be gradually increased.Some weight-
bearing exercises- Weight training: This involves
lifting heavy weight and should
be done by absolutely healthy
people. It not only builds
muscle but also increases
bone health and density.
Men and women who start
such exercise in their 20s are
fitter and stronger than their
counterparts who failed to
do so. - Hiking: If you are an adventure
lover, go ahead and indulge
heavily in hiking, trekking and
mountaineering. This will not
only fulfill your passion for fun
but also help build your bones. - Dancing and aerobics: For
those who have a dancer’s
foot, there is nothing better
than dancing out every day.
Pleasurably as it may be,
it will also be extremely
good for your bones and
muscles. You may also take
to aerobics and other similar
forms of dance-exercises. - Running: Running is a good
exercise for several reasons.
It helps manage weight, it
helps keep the heart in good
health, and it also strengthens
bones and muscles. Run a
few kilometers every day
and chances are you will be
fit enough to run even when
many of your contemporaries
will find walking tough. - Climbing stairs: This is another
healthy way to strengthen
bones and muscles and build
stamina. Shunning elevators
and climbing stairs every day
is a life-long healthy exercise. - Brisk walking: For those who
are not fit enough to perform
any of the above due to health
or other reasons must certainly
do brisk walking for 30
minutes every day. This is a low
impact weight bearing exercise
but has good effect on bones.
(Dr Rajeev K Sharma is a Senior
Consultant Orthopedics and
Joint Replacement Surgeon at
Indraprastha Apollo Hospital,
New Delhi)
A
AGE MANAGEMENT
“Weight bearing exercises are
ideal for the bones. It not onlystrengthens the bones but also
toughens the muscles that
support the bones and the joints”Untitled-13 28-29 02/01/15 2:38 PM