Taking charge of your orthopaedic health is quite beneficial. As more and more people are experiencing painful bone and joint conditions, it is important to do what you can to avoid future health issues. Improve your orthopaedic health with these tips.
Nourish Your Bones and Joints
Incorporating nutritional foods into your meals encourages healthy bones and joints. You can keep your orthopaedic health on the right track by getting enough of these nutrients:
- Calcium- Bones cannot be formed without this mineral contained in milk products, such as cheese, yogurt, and milk. You can also get calcium from broccoli, collard greens, kale, almonds, soy products, salmon with bones, and sardines. Not only does it help with your orthopaedic health, but it’s a great help in proper nerve signaling, hormone secretion, and muscle function.
- Vitamin D– In order for calcium to be absorbed, your body requires this vitamin. High amounts of vitamin D can be found in dairy products, egg yolks, shrimp, fortified foods, and fatty fish. Your body will produce vitamin D when exposed to the sun. Just 10 to 15 minutes of sun exposure at least three times per week is beneficial.
- Vitamin K– The body uses this vitamin to make proteins necessary for healthy bones. You can find it in foods like Swiss chard, spinach, kale, and broccoli.
- Potassium- This mineral isn’t typically associated with orthopaedic health, but it does neutralize the calcium-removing acids from your body. Get plenty of potassium by incorporating foods like bananas, yogurt, and white and sweet potatoes (keep the skins on).
Daily exercise is crucial for keeping your bones and joints healthy and strong and slowing bone loss.
- Weight bearing exercises are the most effective for your orthopedic health. These include activities such as walking, running, skiing, stair climbing, and jumping rope.
- Resistance training also helps improve bone health. Work with light dumbbells or resistance bands to build strength.
- Stretch to build flexibility. Being flexible allows you to maintain a wider range of motion to aid in avoiding injury and help you develop better balance. Spend a few minutes before and after exercising to stretch your arm, leg, and back muscles.
Make Healthy Choices
- Dress for success. Choosing shoes that provide support and comfort can help keep your body in its natural position, something that high heels fail to do. Also, wearing looser fitting clothes helps keep your blood circulating properly and allows your muscles to move like they should.
- Cut the caffeine. Yes, caffeine has certain health benefits, but it doesn’t do much for the bones. Too much interferes with the body’s absorption of calcium.
- Stop smoking. Study after study have shown that smoking decreases bone mass as it prevents the body from absorbing calcium efficiently.
Discuss Bone Health with Your Doctor
During your next doctor’s appointment, talk with your doctor about the health of your bones. If you have questions, write them down and bring them to the appointment with you. Depending on your age and health, you may request a bone density test or ask about other tests that may be beneficial to you. Working with your doctor, together you can develop a bone-protecting plan.
The health of your bones and joints is too important not to take seriously. Should you have any questions or concerns, please don’t hesitate to give us a call so we can discuss your orthopedic health.