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WAY TO HEALTHY BONES

Dr. A. Srinivasa Rao, Thursday, October 31, 2019

Bones can break down with age, but there is a lot we can do early in life to make sure they stay healthy in the long run.


WHY BONE HEALTH IS IMPORTANT?

Falls are a common reason for trips to the emergency room and for hospital stays especially among older adults. Many of these hospital visits are for fall-related fractures. You can help prevent fractures by maintaining the strength of your bones.

Having healthy bones won't prevent a fall. If you fall, though, having healthy bones can prevent hip or other fractures that may lead to a hospital or nursing home stay, disability, or even death.


WHAT ARE A FEW TIPS TO MAINTAINING HEALTHY BONES?

  • Increase Calcium Consumption: Calcium is a mineral that’s essential for the proper development of teeth and bones. It’s also beneficial for muscle function, nerve signalling, hormone secretion, and blood pressure. To help the body absorb calcium, eat calcium-rich foods along with foods high in vitamin D.
  • Increase Potassium Consumption: While potassium isn’t known for aiding bone health, it may neutralize acids that remove calcium from the body. Eat foods such as sweet potatoes, white potatoes with the skin, yogurt, and bananas to get more calcium in your diet.
  • Drink Less Caffeine and Alcohol: Too much caffeine hinders the body’s ability to absorb calcium. It can be especially damaging if you’re not getting enough calcium from your diet. Drink coffee in moderation and be sure that you’re consuming enough calcium to begin with.
  • Cutting back on alcoholic beverages can also help. While moderate consumption is okay, heavy alcohol consumption interferes with vitamin D’s ability to absorb calcium.
  • Exercise More: Daily exercise will make your body healthier overall and it’s particularly great for improving bone health. Those who live a sedentary lifestyle are at risk for developing osteoporosis. To address this, studies have shown that exercise can have a positive effect on bone density.
  • Running, walking, jumping rope, and climbing stairs are the best types of exercises for bone health. Weight training can also be very beneficial.
  • Quit Smoking: There are many reasons why you shouldn’t smoke, but you may not know that bone health is one of them. Smoking prevents the body from absorbing calcium, which decreases bone mass.
  • Get Out in the Sun: Spend as little as five to thirty minutes in the sun a couple of times a week. When it’s exposed to the sun, your body actually makes the vitamin D it needs to help your body absorb calcium and build healthy bones.
  • Check Medication: There are certain types of medications that can weaken bones by decreasing the amount of calcium absorbed by the body. Be sure to speak with a doctor about how your medications could be affecting your bone health.

By keeping these tips in mind, you can maintain strong, healthy bones for a lifetime.


WHY KIMS?

At KIMS, we have a strong commitment to educating our patients in matters of bone health and are dedicated to working together with them to create a comprehensive plan. The patients undergo a complete evaluation, which consists of a medical assessment by a physician, nutritional assessment by a registered dietitian and physical activity/motor evaluation by a physical therapist. A comprehensive plan of care is put together for each patient, consisting of necessary lab tests, nutrition interventions, physical activity recommendations, and follow-up care as needed.

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