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THE SPELL FOR HEALTHY BONES
- Feb 18, 2024
Contributor,
Dr NEEL PATEL
Orthopedic surgeon
MBBS DNB ORTHOPEDICS FISM FIPO
FELLOWSHIP IN SPORTS INJURY
FELLOWSHIP IN PEDIATRIC ORTHOPEDICS
Dr NEEL PATEL
Orthopedic surgeon
MBBS DNB ORTHOPEDICS FISM FIPO
FELLOWSHIP IN SPORTS INJURY
FELLOWSHIP IN PEDIATRIC ORTHOPEDICS
Bones are not only a sign of strength in the body, but also a protecting shield for vital organs and a storehouse for calcium. The general thought is that the nurturing and nourishment of bones is confined to the young and adolescent age group. On the contrary the maintenance of bone health is all along the journey. With growing age and changing needs of the body there are modifications to lifestyle which needs to be inculcated to ensure strong healthy bones. I am Dr Neel Patel, and would like to briefly discuss about healthy lifestyle for healthy bones.
Main factors affecting bone health are age, body weight, female sex, physical activity, dietary calcium, medications, hormones, tobacco and alcohol use. As we age bone loss increases as compared to gain. Females have relative to less bone mass with hormonal imbalance (estrogen) and menopause making them more prone to osteoporosis. less activity and lean individuals have more tendency to develop osteoporosis (weak bones). People with thyroid disorders, long term steroids, cancer therapy are also at high risk.
There is dynamic bone turnover with new bone formation and remodeling happening profoundly until adolescence. By age 30 peak bone mass is attained. Thereafter the scale of turn over shifts towards more bone loss and little bone gain.
Main factors affecting bone health are age, body weight, female sex, physical activity, dietary calcium, medications, hormones, tobacco and alcohol use. As we age bone loss increases as compared to gain. Females have relative to less bone mass with hormonal imbalance (estrogen) and menopause making them more prone to osteoporosis. less activity and lean individuals have more tendency to develop osteoporosis (weak bones). People with thyroid disorders, long term steroids, cancer therapy are also at high risk.
There is dynamic bone turnover with new bone formation and remodeling happening profoundly until adolescence. By age 30 peak bone mass is attained. Thereafter the scale of turn over shifts towards more bone loss and little bone gain.
20 to 30 years
This is the age during which maximum bone density is reached. Therefore, have at least 800 mg-1000 mg calcium each day and vitamin D 600-800 IU supplementation. Consider a minimum of 30 minutes of weight bearing exercises like brisk walking 4-5 times a week and at least 2 times a week of muscle strengthening exercises.
30 to 50 years
Now after attaining maximum bone mass, the body starts the process of remodeling. Initially the losses are replaced equally but after 40 years the replacement slows down. Continue calcium of 800 mg-1000mg with vitamin D 800-1000 IU. Bone and muscle strengthening exercises should be part of routine. This helps in strengthening bone, maintaining muscle mass and preventing falls.
50 and above
The women who have attained menopause and men > 70 years should increase their calcium supplementation to 1200mg. They are the vulnerable population, with high risk for falls and fractures. They have a high rate of bone turnover with loss holding the upper hand. Physical activity and exercises to be curtailed to age and need hereafter.
This is the age during which maximum bone density is reached. Therefore, have at least 800 mg-1000 mg calcium each day and vitamin D 600-800 IU supplementation. Consider a minimum of 30 minutes of weight bearing exercises like brisk walking 4-5 times a week and at least 2 times a week of muscle strengthening exercises.
30 to 50 years
Now after attaining maximum bone mass, the body starts the process of remodeling. Initially the losses are replaced equally but after 40 years the replacement slows down. Continue calcium of 800 mg-1000mg with vitamin D 800-1000 IU. Bone and muscle strengthening exercises should be part of routine. This helps in strengthening bone, maintaining muscle mass and preventing falls.
50 and above
The women who have attained menopause and men > 70 years should increase their calcium supplementation to 1200mg. They are the vulnerable population, with high risk for falls and fractures. They have a high rate of bone turnover with loss holding the upper hand. Physical activity and exercises to be curtailed to age and need hereafter.
DIETARY CALCIUM and VITAMIN D3 SOURCES
Special
Pregnant and nursing mothers are special. They need adequate calcium resources to cater the needs of little ones. The baby’s skeletal strength is built on calcium derived from the mother. These women have exaggerated bone loss. Nevertheless, if they abide by daily calcium supplementation as per recommended daily allowance they can still balance the turnover. The bone lost during this period can be easily regained back with adequate nutritional supplementation and exercises in subsequent months.
‘’EXERCISE IS THE KING, NUTRITION IS THE QUEEN, PUT THEM TOGETHER YOU HAVE A KINGDOM.’’
Pregnant and nursing mothers are special. They need adequate calcium resources to cater the needs of little ones. The baby’s skeletal strength is built on calcium derived from the mother. These women have exaggerated bone loss. Nevertheless, if they abide by daily calcium supplementation as per recommended daily allowance they can still balance the turnover. The bone lost during this period can be easily regained back with adequate nutritional supplementation and exercises in subsequent months.
‘’EXERCISE IS THE KING, NUTRITION IS THE QUEEN, PUT THEM TOGETHER YOU HAVE A KINGDOM.’’
