Health has been the key focus for people of all ages. And as we grow older, the orthopedic issues also start taking control of our actions. These orthopedic health issues restrict our ability to move and be active and affect our very existence. Orthopedic health comprises of strong bones and joints so that physical incapacity and disability in movement is prevented.
The following orthopedic tips will help you adopt better lifestyles and adhere to appropriate diet so as to make your orthopedic health stronger.
Pay Attention to your Diet: You are what you eat. A healthy food regimen should focus on supplying the necessary nutrients for the bones and joints as you grow older. This diet should be balanced so that each meal provides the nutritional value as per the requirement. From the perspective of orthopedic health, you should pay attention to having the following vitamins and minerals in your food.
- Calcium: Our bones are made up of calcium and hence calcium rich food which includes dairy and milk products should be taken sufficiently to ensure your skeletal of bones is strong and healthy. Beans, lentils, almonds, leafy green vegetables are also rich sources of Calcium.
- Vitamin D: Vitamin D acts as a catalyst in the absorption of Calcium which then adds to the strength of bones. Sunlight is yet another trusted sources of Vitamin D so ensure spending some time (at least minutes) in the morning sun for absorbing the Vitamin D.
- Dietary Supplements: In case your body is excessively deficient in these minerals and vitamins or you are not able to get sufficient quantity through diet, then you should consider having dietary supplement with expert’s advice. Even then, you should concentrate on the above two dietary sources and not just give it completely to the supplements.
- Vitamin K: Vitamin K is also important as it works with Vitamin D to help the body absorb Calcium. It is an important component in building and maintaining the bone mass.
Limit your Bad Habits:
Smoking, drinking, caffeine should be consumed in moderation. Smoking prevents the absorption of Calcium, whereas more than 1-2 drinks a day may inhibit the absorption of Vitamin D. Similarly Coffee may not be harmful to bones directly but excessive consumption of caffeine may interfere with calcium absorption. Certain medications like steroids etc. may also prove to be harmful when used for longer duration.
Be Physically Active:
Simple exercises like stretching, walking, swimming and biking are good for all. In case you are already facing pain in your joints, then you should avoid any exercises which put excess stress on the joints for example deep knee bends. Another great way of improving orthopedic health is to start with stretching and warm up before exercising. This maintains flexibility and improves performance reducing the chances of injuries like sprains and strains.
People who are more active are less prone to osteoporosis. Similarly, women are more prone to osteoporosis than men and above the age of 50. With respect to bone density, you may adopt the ‘use it or lose it’ formula.
Adjust your Home and Work Environments:
People tend to continue with their discomforting routines as long as the pain alarm is not continuous. However, good posture is greatly responsible for maintaining the bones and joints in alignment such that the muscles are able to function properly. This aids to reduce wearing of joints, imposes less stress on ligaments and helps in strengthening the spine thereby reducing backaches.
For those who work on computers, the setup should be ergonomic. Despite this, one should take breaks often and type softly. This will keep their body joints active and avoid conditions like carpal tunnel syndrome.
As we grow older, the space should be comfortable enough to move around. It might require installation of handrails in broad areas, or having flooring which helps better grip and so on.
Sleeping is directly related to the relaxation of body. The sleeping posture should be such that it helps in maintaining the natural curvature of the spine. This can be done by lying down on your back and keeping a pillow under your knees or lying on one side while keeping your knees slight bent as in fetal position. Lumbar roll may also be helpful if you have the habit of sleeping on your back.
Your feet are wrapped around in the shoes most of the time. Hence it is important to pay attention to how you place your feet and what footwear your wear. Shoes should be comfortable and should support the foot so as to avoid cramping, deforming and pain. Wearing excessive heels as part of fashion should not get in the way of your orthopedic health.
Enjoy life with preventive care of your Orthopedic Health!