Bones play a crucial role in lending structure to the body. These calcium storehouses anchor our muscles and shield the internal organs. It is, therefore, important to nurture bones during childhood and adolescence to keep them healthy and strong till old age. Dr Ashwani Maichand, a leading orthopedic surgeon, referring to a study, says that women are more prone to bone ailments than men. He throws light on the fact that bone loss in women majorly occurs at three stages – pregnancy, breastfeeding, and menopause.
As per International Osteoporosis Foundation, around 61% of osteoporotic fractures occur in women alone. Hence, it becomes necessary for women to take effective steps to increase and maintain their bone strength. Dr Ashwani Maichand from Fortis Hospital (Delhi) states that protecting bone health is not as difficult a task as it is perceived to be. He recommends certain easy lifestyle changes that can significantly improve a woman’s bone health.
- Increase calcium intake: Low calcium levels diminish the density of bones. Surprisingly, there are a few foods like hard cheese, eggs, salty processed foods, cereals and fish that can actually inhibit calcium absorption. This can further lead to early bone loss and an increased risk of fractures.“Eating fresh fruits and vegetables daily would help maintain a healthy calcium balance in your body,” advises Dr
- Engage in weight-bearing activity: According to Dr Ashwani Maichand, women who stay physically active tend to enjoy higher bone mass density as compared to those who have a sedentary lifestyle. He recommends that women must engage themselves in some kind of weight-bearing exercises for at least 20 minutes every day. Lack of exercise, especially in the menopausal stages, can otherwise accelerate normal bone loss rates.
- Soak some sun:The best natural source of Vitamin D, sunlight stimulates the absorption of calcium and magnesium in the body. These elements are essential in order to maintain strong and healthy bones. Letting the sunshine in for a few minutes daily is, thus, a good habit on the part of women to build stronger bones.
- Restrict tobacco and alcohol use: Dr Maichand clearly specifies that both tobacco use and alcohol consumption are big contributors to bone loss. Tobacco and alcohol hamper the body’s ability to absorb calcium, thus doubling the risk of osteoporosis and fractures in women.
Remember, these little changes can dodge serious bone-related conditions and help you live a pain-free, active life!
For more information, you can visit http://drashwanimaichand.co.in/ or get in touch with Dr Ashwani Maichand at 9999074745.