All you need to know about bone health
This photo has been used for illustrative purpose only.
Amid the pandemic, work from home, social shielding and discreet outdoor ventures have not only disrupted our emotional well-being but have also drastically affected our physical health. As people are confined to their homes with reduced physical activity there is rapid bone resorption (loss) as muscles and bones are not getting adequate stimulation.
Also lack of exposure to sun during the pandemic has critically affected vitamin D levels in our body. People are frequently feeling tired with lack of energy and strength. Everyone needs to be cautious about the health of their bones as much as their other needs.
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Dr Dipesh Mahendra Waghmare, Medical Advisor Executive to Millennium Herbal Care, shares some measures that can take care of your bones during the pandemic.
Eat a well-balanced diet rich in calcium and vitamin D
Good sources of calcium include low-fat dairy products, green leafy veggies and dry fruits. Good sources of vitamin D include fortified cereals, egg yolks, saltwater fish, liver and milk. Calcium and vitamin D work together to protect your bones — calcium helps to build and maintain bones; while vitamin D helps your body to effectively absorb calcium.
Get exposure to sunlight to make enough vitamin D
Regular sun exposure is the most natural way to get enough vitamin D. The sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis. Vitamin D has a significant role in calcium homeostasis and metabolism.
Get plenty of physical activity
Like muscles, bones become stronger with exercise. The best exercises for healthy bones are strength-building and weight-bearing exercise like walking, climbing stairs, lifting weights and dancing. Try to get 30 minutes of exercise each day.
Live a healthy lifestyle
Smoking and excessive alcohol intake contributes to bone loss and weakened bones. These unhealthy habits unknowingly reduce blood supply to the bones, slow down the production of bone-forming cells and impair the absorption of calcium. By avoiding these habits, you can lower your rate of bone loss and protect your bones from negative impacts.
The best approach to bone health is adopting proper lifestyle and restoring the healthy balance of bone forming cells (Osteoblast) and bone resorption cells (Osteoclast). As with aging this balance shifts in a negative direction, favoring greater bone loss. Ayurvedic herbs augment bone mass formation and increase its natural healing abilities. Natural or phyto-medicines are free from any kind side effects, can be continued for long term and have sustained benefits for the holistic wellness of your bone health.
Indo-Asian News Service
