By: Team NewsdayExpress | Posted: 09 Dec, 2019
New Delhi. The skeletal system plays an important role in our body. Bones provide a structure and structure to our body and at the same time they protect some important organs in the body. Bones are also helpful for storing minerals such as calcium and phosphorous and for providing movement to muscles. There are many changes in them from childhood to old age.
Bone mass density reaches its peak by the age of 30, after which the amount of this mass begins to gradually decrease in the bones in comparison to accumulation, leading to the condition of osteoporosis, which develops as we age. happens together.
In this the bones become weak and brittle. In such a situation, if the bone breaks due to any reason, then it becomes very difficult to connect them back.
According to statistics, people over the age of 50 have a tendency to break bones easily. One in two women and one in four men break a bone simply because they have osteoporosis. Therefore, taking proper care of them is very important.
There are many such risk factors, due to which people become victims of this disease before time. Lack of calcium or vitamin D in the daily diet, low physical activity, extremely low weight, drug abuse, erratic hormone levels and taking certain medications can lead to premature osteoporosis.
Dr. Harish Ghuta, Additional Director, Department of Orthopedics, Fortis Escorts Hospital in Faridabad shares some things related to lifestyle, which will help us in improving bone health.
Including foods and beverages rich in calcium and vitamin D is a good step. Such as low-fat milk products ie tofu or soy milk, green leafy vegetables, legumes, salmon (a type of fish), almonds, etc., must be included in your daily diet. The body must be exposed to sunlight for ten to fifteen minutes two to three times a week, because sunlight is a good source of vitamin D. Apart from this, a good amount of vitamin D is also found in fortified milk, cereals, salmon, tuna fish, shrimp or oysters.
Do physical exercise regularly for at least half an hour. This strengthens the bones and muscles.
– Quit using tobacco or alcohol.
In aging, the density of mass in the bones should be checked regularly. (IANS)
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