- By Priyanka Munshi
- Sat, 03 Aug 2024 05:52 PM (IST)
- Source:JND
Bone health is primarily dependent on eating a well-balanced diet rich in essential nutrients like calcium and vitamin D. Dairy products, fortified foods, and leafy green vegetables contain calcium, which aids in the development and maintenance of strong bones. Calcium absorption is aided by vitamin D, which is derived from sunlight exposure and foods such as fortified dairy products and fatty fish. Furthermore, minerals found in nuts, seeds, and whole grains—such as magnesium, phosphorus, and vitamin K—support joint health and bone density.
Regular exercise promotes bone growth and enhances bone density, particularly weight-bearing exercises like jogging, walking, and strength training. Exercises that improve flexibility, balance, and muscle strength, such as yoga and Pilates, are essential for protecting joints and preventing injuries. Regular exercise also encourages the production of synovial fluid, which lubricates the joints, reducing stiffness and friction.
Vitamin D aids calcium absorption. Nutrients like magnesium, phosphorus, and vitamin K support joint health. (Image Credit: Canva)
In addition to lowering the risk of fractures and improving overall mobility and quality of life, a balanced diet and regular exercise can help prevent bone-related disorders, including osteoporosis and arthritis. Dr. Debashish Chanda, a Lead Consultant in Orthopaedics & Joint Replacement at CK Birla Hospital in Gurugram, discussed the value of exercise and diet for healthy bones and joints in a conversation with Jagran English.
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Diet For Strong Bones And Joints
Calcium-Rich Foods
Calcium is necessary for strong and dense bones. Include foods high in calcium, such as leafy greens (bok choy, kale), dairy products (milk, yogurt, cheese), and fortified plant-based milks. Supplements and calcium-fortified foods are suitable substitutes for those intolerant to dairy.
Vitamin D
Vitamin D aids bone health and calcium absorption. Sunlight exposure, fatty fish (mackerel, salmon), egg yolks, and fortified foods are good sources of vitamin D. Supplements may be required for those who don't get much sun exposure.
Protein
Protein helps maintain and rebuild bones. To promote overall bone health, include a variety of protein sources, such as lean meats, poultry, fish, eggs, legumes, nuts, and seeds.
Omega-3 Fatty Acids
Walnuts, flaxseeds, and fatty fish are good sources of omega-3 fatty acids, which have anti-inflammatory properties that help relieve stiffness and promote joint health.
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Regular exercise promotes bone growth and density, while reducing fracture risk and improving mobility.(Image Credit: Canva)
Exercise For Strong Bones And Joints
Weight-Bearing Exercises
Weight-bearing exercises, such as hiking, jogging, and walking, support and preserve bone density. Aim for at least 150 minutes a week of moderate-to-intense weight-bearing exercise.
Strength Training
Strength training, which includes weightlifting and bodyweight exercises, increases muscle mass and bone density. Incorporate these workouts two or three times a week.
Flexibility And Balance Exercises
Tai chi, yoga, and stretching exercises enhance joint flexibility and balance, reduce stiffness, and ease joint discomfort.
Low-Impact Activities
Low-impact exercises, such as swimming, cycling, and elliptical training, reduce joint stress and benefit both the heart and the joints, especially for people with joint problems.
Dr. Debashish concluded by emphasizing that maintaining strong bones and joints requires a regular exercise regimen combined with a balanced diet rich in calcium, vitamin D, protein, and omega-3 fatty acids. Basic nutritional and exercise habits are essential for preventing bone and joint problems and maintaining general well-being, even while innovations such as the ROSA Knee System improve surgical outcomes for patients requiring knee replacements.