Knee pain, joint pain, bone loss, fractures, etc, are some of the most common orthopaedic issues experienced during the ageing years. However, have we ever realized how can we prevent/delay the occurrence of such health issues? Yes, one of the helpful ways is through balanced food (that help in maintaining good bone health) and the other way is through effective exercise.
When it comes to food, good nutrition is the core for keeping stronger bones and joints. However, in today’s technological generation, we fail to understand this and take it for granted (all thanks to the technological instruments and scientific methods for almost every orthopaedic disorder). Some of the essential nutrients to healthy and strong bones are calcium, Vitamin D3, Potassium, etc.
For every individual, strong bones are a must in today’s hectic lifestyle! As you age, the capacity of your bones to absorb nutrients decreases. Also, in cases of fractures or any bone-related disorder (osteoporosis, osteopenia), the recovery period increases as we age. Hence, it is extremely important to keep a check on the following nutrients throughout your ageing years.
Calcium: It’s rightly-called “the critical building block” of the bone tissue. It has various other uses in the body, but, maintaining good bone health is its prime responsibility. Your body gets enough calcium from the foods. However, in times of scarcity or lack of Calcium rich food consumption, the body compensates it by removing calcium from the bone tissues, something which we obviously want our body to avoid. Hence, diet plays a key role! A list of calcium-rich foods would include milk, curd, cheese, turnip greens, mustard greens, broccoli, celery, cabbage, black beans, pinto beans, kidney beans, white beans, etc. Certain calcium-fortified foods like juices, flours, etc. Ready-to-eat calcium supplements are a blessing to us in today’s world, where the over-use of pesticides makes vitamins and minerals almost negligible in the foods.
Vitamin D3: Another cornerstone to maintain healthy bones is Vitamin D3. It is produced under your skin, in the presence of sufficient sunlight. It controls the use of calcium in the body (calcium absorption). Foods rich in Vitamin D include fish, eggs, certain mushrooms, fortified cereals, etc. If you are not getting adequate sun exposure, following a Vitamin–D Supplement course for sometime proves to be very helpful.
Vitamin C: This essential vitamin from the citrus fruit helps in making collagen (the connective tissue around the bones). Citrus fruits like orange, sweet lime, tomato and peppers are some of the Vitamin-C rich foods.
Vitamin K: Stimulation of bone formation, to some extent, depends on the presence of this crucial Vitamin. Vitamin K is usually found in dark leafy vegetables, beans and soy products.
Potassium: Lose of calcium from the body is controlled by the presence of potassium. Few potassium-rich foods include oranges, banana, potatoes and beans. Hence, make your diet a “bone-balanced” diet and see the difference for yourself!
P.S: Do not hesitate to pop in certain important vitamin and mineral supplements in order to protect your bones and joints.