3 excellent ways to boost bone health

3 excellent ways to boost bone health

Many people don’t realize the importance of building and maintaining strong and healthy bones until their bones begin to weaken. Bones protect vital organs and store important nutrients and minerals. However, common diseases like osteoporosis, which affects about 10 million people in the country, can make the bone weak and more likely to break. Fortunately, osteoporosis and other diseases that affect the bone can be managed and even prevented with these simple tips:

Treatment options
For women with osteoporosis, an excellent treatment option is EVENITY®. The FDA has approved it to treat osteoporosis in women after menopause. Those looking for an effective bone strengthening treatment must know that EVENITY® works in two ways to treat osteoporosis: it boosts the body’s natural ability to form new bone and reduces bone loss simultaneously. It’s one of the only treatments to target these two critical aspects of bone health simultaneously. Studies conducted on EVENITY® found that it helps build new bones rapidly and reduces the risk of spine fracture in 12 months. It consists of two shots (single dose) given under the skin monthly by a healthcare provider. Like every other treatment, EVENITY® comes with certain side effects. The most common side effects are joint pain and headaches.

Revamp your meal plan
The right nutrients are crucial for strengthening bones and maintaining overall bone health. Certain foods are packed with specific nutrients that are beneficial for the bones. Conversely, others can adversely affect bone health. Some of the best foods for bone health include:

Calcium-rich foods
Calcium is naturally found in the bones, the most important mineral for developing and maintaining optimal bone health. Bone cells break down constantly and are replaced by new ones, so one must consume foods containing calcium daily to protect the structure and strength of the bones. Some of the best sources of calcium include milk, yogurt, cheese, kefir, beans, tofu, almonds, spinach, collard greens, and sardines. Health experts recommend spreading calcium intake throughout the day instead of consuming one or more high-calcium foods.

Foods high in vitamin D
While calcium is essential for building strong bones, the body needs vitamin D to absorb calcium. Besides, low vitamin D levels are associated with lower bone density and an increased risk of bone fracture. Sadly, many people are deficient in this vitamin. In addition to sun exposure, people can load up on foods high in vitamin D. These include fortified milk, fortified cereals, egg yolks, and oily fish such as salmon, trout, whitefish, and tuna.

High-protein foods
Contributing about 50%, protein is one of the building blocks of bone. Low intake of protein has been linked to decreased calcium absorption. Studies indicate that meal plans high in protein can help bone health as one grows older. Some of the best sources of protein include beans, peas, lentils, tofu, shrimp, milk, yogurt, lean beef, and salmon.

While eating bone-friendly food is vital, one must also steer clear of foods that can lead to poor bone health, such as:
Foods high in sodium
When it comes to sodium, both too much and too little are bad for the bones. Excess sodium in the body can lower bone density and increase the risk of bone fractures, especially in people with low calcium levels. At the same time, very low amounts of sodium translate to a higher risk of osteoporosis. This is because sodium helps the body maintain healthy levels of magnesium and potassium, both of which are important for optimal bone health. So, go easy on table salt and sodium-loaded foods like salted nuts and all types of canned foods.

Sugary foods and beverages
Perhaps it’s hard to eliminate sugar, but one must remember that sugar can lower bone density. Too much sugar has been linked to a higher risk of osteoporosis. Also, those who drink sodas and fruit juices are more likely to suffer bone fractures. Limit all sugar-packed foods and beverages like pastries, candies, ice cream, sodas, sports drinks, and fruit juices.

Caffeinated drinks
Like salt and sugar, caffeine is fine in moderation, but too much is bad for the bones because it can decrease the amount of calcium the body absorbs. Drink no more than 300 mg to 400 mg of coffee daily to maintain strong bones.

Live an active lifestyle
Besides modifying meal plans, the only lifestyle change one needs to make to build strong and healthy bones is engaging in various exercises daily. One of the most effective types of exercises to boost bone health are weight-bearing exercises, which include walking, hiking, running, bicycling, low-impact aerobics, climbing stairs, dancing, tennis, and golf. In these exercises, the body fights against gravity to complete a movement, reducing bone loss and encouraging new bone formation.

People with a higher risk for weakened bones, such as those with osteoporosis, must make weight-bearing exercises a part of their daily routine. Another exercise that helps strengthen bones is resistance or strength training exercises. These include lifting weights, pulling weight, or doing push-ups, all of which help increase muscle mass, which help strengthen the bone and protect against bone loss.

One must also consider adding stretching exercises like yoga and tai chi into their routine. These exercises, which are also relaxation techniques, help improve balance and coordination in the body, which are important to reduce the risk of falling and breaking bones.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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5 conditions that may cause bone loss

Maintaining bone health becomes increasingly important with age, as the risk of developing bone-related issues, along with fractures and bone collapse, increases as one gets older. Experts suggest that taking up balance and stability exercises can help older adults limit and prevent falls, which may lead to injuries. However, certain diseases can cause bone loss. So here are a few health conditions that could affect the bones, along with common symptoms and treatment options. Osteopetrosis This condition is also known as the Marble bone disease or the Albers-Schonberg disease. It is characterized by increased bone density, making the bones extremely heavy and brittle. They also become weak and incapable of supporting the body. Not only does osteoporosis affect the bones, but it also attacks the bone marrow, which is crucial for fighting infections in the body. This marrow is also responsible for carrying oxygen and helping control bleeding in the body. Symptoms: Fractures, deafness, facial nerve paralysis, low blood cell production, and loss of the cranial nerve function that can lead to blindness are common symptoms of osteopetrosis. Treatment options: The doctor may recommend hormone therapy for both men and post-menopausal women as a treatment option. Some other invasive therapy options as well, which can be prescribed by the doctor if necessary. Physical therapy can also help deal with the symptoms. Osteoporosis In this condition, the bones weaken, and the bone mass deteriorates with age, reaching a point of breakage. Osteoporosis mainly develops in the hip, spine, and wrist regions. Health professionals recommend undergoing tests to check the bone density as one gets older, and they can then prescribe the right treatment plan to manage the symptoms associated with the condition. Symptoms: People with the condition can experience a loss of height over a period, stooped posture, brittle bones prone to breakage, and frequent back pain caused by collapsed vertebrae or a fracture. Treatment options:  Evenity: This injection is specifically used to treat osteoporosis in women who have already reached menopause and are known to be at a higher risk of developing fractures. Evenity is recommended when the patients cannot use other treatment options or cannot see effective results with the use of those options. Forteo: This is also used for postmenopausal women who are at high risk of fractures. Forteo is also recommended for male patients who have hypogonadal osteoporosis. This injectable treatment option helps in building bones and increasing bone mass rather than preventing bone breakdown. Other treatment options involve hormone therapy that may help with bone density. This is recommended for both men and women, especially women who are postmenopausal, as their estrogen production drops in this period. However, one should discuss this option with their doctor to understand the side effects of this option. Some doctors may also recommend raloxifene, which imitates the properties of estrogen for building bone density but has lesser side effects. Osteonecrosis Osteonecrosis or avascular necrosis is a condition that leads to the death of bone tissue due to a lack of blood supply. This disruption in the blood supply causes tiny gaps and breaks to develop in the bone. Over time, these cracks weaken the bone, forcing it to collapse or break down. This process that takes years to develop and degrade bone quality, so one may not be able to detect symptoms in the early stages is tough. While this condition can affect people of all ages, it is common in the age group 30–50 years. Symptoms: The signs can be noticed in the later stages when bone degradation is already underway. Some common symptoms include joint pain in the hip, groin, thigh, and buttock. Feet, knees, and shoulder may also be affected, and one could experience severe pain experienced while lifting weights. Treatment options: Doctors recommend exercising under supervision and plenty of rest to deal with the pain. Exercises may be suggested to improve the range of motion of the joints and muscles and avoid injuries. Another option could be electrical stimulation, as electrical currents can help with bone regrowth in the damaged area. This can be conducted using electrodes that are attached to the skin or directly administered to the affected area via surgery. Type 1 diabetes While diabetes affects the blood sugar levels in the body, studies suggest that those affected can also lose bone mass and have less bone density over a long period. This is because the condition is associated with the production of insulin—a hormone that helps keep blood sugar in check and also helps with bone growth. Symptoms: Feeling more thirsty than usual, pangs of hunger, frequent urination, blurry vision, mood swings, irritability, weakness, and fatigue are common symptoms. Treatment options: Doctors may recommend treatment options to keep the blood sugar in check. This includes eating right, nutritious foods which do not spike the blood sugar levels in the body, taking insulin, exercising regularly to ensure a healthy waist-to-hip ratio, and keeping track of macronutrients. Lupus This autoimmune condition can lead to complications like osteoporosis. In this disease, the body attacks itself by mistaking healthy cells for unhealthy ones, putting one at high risk of developing diseases. Symptoms: People with lupus can experience painful and swollen joints, fever, tiredness, muscle pain, rashes, and even hair loss. Treatment options: As it is an autoimmune disease, treatment can vary as it is intended to treat symptoms that show up during initial diagnosis.

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