हिंदी
Our bones are dynamic organs where new bone is generated and old bone is eliminated, much like our skin. Our bones are made up of living components that are constantly being dissolved and replaced. Our bones aid in movement and protect various organs from harm, but as we age, bone formation steadily diminishes while bone loss proceeds at the same rate, leaving us with weak bones.
In general, joint discomfort is arthritis, which can be separated into primary and secondary forms. Primary arthritis is brought on by aging, whereas secondary arthritis is brought on by other reasons (inflammatory disease or traumatic cause). Primary arthritis, also known as osteoarthritis, is caused by the breakdown of the cartilage that covers or protects the joint. As a result of this breakdown, the patient begins to experience pain.
Knee arthritis is the most prevalent type of arthritis in Indian cultures, and studies show that after the age of 45, 90% of patients begin to experience symptoms. Hip arthritis is more common in Caucasians, while knee arthritis is more common in Asians and Indians. Arthritis develops beyond the age of 40 due to a change in the ratio of protein to water in the cartilage.
Tips to improve bone health are
1. Increase your calcium intake. Calcium is the most prevalent mineral in our bodies and it helps to strengthen our bones. Dairy products, almonds, broccoli, kale, tinned salmon with bones, sardines, and soy products like tofu are all sources of calcium in the diet. If getting enough calcium through diet alone is challenging, try taking supplements or a calcium supplement that your doctor has prescribed.
2. Obtain enough vitamin D: The body needs vitamin D to absorb calcium, and the best source of vitamin D is sunlight. Oily fish, such as salmon, trout, whitefish, and tuna, is a good source of vitamin D for the diet. In addition, fortified foods like milk and cereals, as well as mushrooms and eggs, are other excellent sources. When food and solar exposure are insufficient, taking extra vitamins is beneficial.
3. Incorporate exercise into your everyday routine: Carrying too much weight increases your risk of breaking your arm and wrist. As a result, maintaining a healthy body weight is beneficial for both bones and overall health. You can avoid bone thinning by engaging in weight-bearing workouts including walking, running, climbing stairs, and lifting weights.
4. Refrain from using drugs and don’t smoke! Reduce your alcohol consumption, especially if you’re a woman because your bones are more likely to deteriorate as you age.
