Tips for Healthy Bones and Joint

Our bones are what gives our body its shape and structure. Stronger bones and an upright skeletal
structure translate to better posture, enhanced vitality and a considerably slowed down ageing process. In the event of joint pain or orthpedic complications, it is important to seek high-quality medical intervention immediately. We have such a facility and one of the best bone and joint care hospitals in the country. However, it is also vital to keep in mind that there are many steps we can take to prevent any major disease or harmful condition of our bones.

Here are some tips for developing strong bones and joints:

• Weight-bearing Exercise: High-impact exercises such as running help strengthen our core
muscles, including the lower back and the spine, provided our technique is right. It also helps in
maintaining the flexibility of the spine. It is equally important to use a good pair of shoes while
exercising which will adequately support the lower back.

• Range-of-motion exercise: A limited range of motion can our joints less flexible and smooth.
Therefore, practise bending and joint rotating exercises in order to reduce the chances of stiffness
and keep your joints in superb condition and functional.

• Watch your Weight: Being overweight or obese can make it difficult for our spine to support
our body. An optimum body weight avoids overstressing the bones in our body, especially those
present in the legs and the spine, and prevents allied ailments such as back pain.

• Eat Well: Foods rich in protein and calcium, such as meat, beans, yogurt, milk etc. can help
strengthen the bones and muscles and keep them flexible. Avoid high-calorie and high-fat foods
that can lead to weight gain and put pressure on the spine. Instead, consume whole grains, nuts,
fruits and vegetables.

• Avoid excessively low-calorie diet: Inadequate calorie and nutrient consumption can cause
muscle loss as well as be harmful to bone health, as it decreases the bone density. Furthermore,
this can also negate the steps we take to improve our bones and joints condition, such as resistance
training. Therefore, take care to include plenty of protein, vitamins and minerals to enhance the
strength of the bones and joints.

• Get your Vitamin D: Those sunbathing sessions are more beneficial than you think. Vitamin D,
which our body synthesizes as a result of exposure to sun, boosts the absorption of calcium, which
strengthens our bones.

• Throw away the cigarette stub: It has been proven that prolonged exposure to tobacco smoke
and consumption of alcohol weakens the bone density, causing them to become more fragile and
prone to fractures and other injuries.

S.L Raheja, a reputed orthopedic hospital in Mumbai, adopts a complete 360-degree approach towards bone and joint care, which is evident in their holistic approach towards diagnosis and treatment of related conditions and their comprehensive treatment plan which covers all the major and minor bone and joint problems.