Bone Strength & Health: Tips from Renowned Doctors for a Fit Body & Active Lifestyle

Renowned doctors share their insights on caring for your bones, and ensuring that your body gets its regular intake of vitamins.

Bone Ready

Dr Abhijit Kale

MS Ortho, D’ortho FCPS, Consultant Joint Replacement & Spine Surgeon, Mumbai
Osteoarthritis is a common disorder that affects the joints in the body. It leads to structural changes in one or more joints, which results in discomfort and loss of function. Age, gender, obesity, joint traumas, abnormalities, genetics, and other joint illnesses are some of the risk factors for osteoarthritis, yet its precise cause is still unknown.
Osteoarthritis typically manifests in people in their late 40s, this may be a result of the physical changes that occur with aging; osteoarthritis is more prevalent and severe in women. Primary symptoms of osteoarthritis are pain and stiffness in the affected joints.
By taking proper care of yourself, you can avoid joint issues. Collagen supplements help reduce knee joint problems. Calcium and vitamin D supplements can be utilized to build bones. A healthy body depends on a balanced diet. If you have osteoarthritis, it’s crucial that a medical expert develop a personalized osteoarthritis care strategy for you. The optimum management strategy is typically one that prioritises non-surgical treatment.

Precautions to be taken:
Exercise daily for at least 20 minutes.
Weight loss and a balanced diet.
Get sunlight for 15 minutes a day.

Healthy Bones

Dr Kunal A Shah

MS (Orthopedic), DNB, Consultant Orthopedic & Joint Replacement Surgeon, Mumbai
Osteoporosis, a condition marked by decreasing bone strength, is common in postmenopausal women, but it can affect both men and women as they age or have significant risk factors for bone demineralization. Bone fracture risk is increased by osteoporosis. While fractures can happen at practically any bone site, vertebral and hip fractures are its main clinical symptoms. Over half of all women above the age of 50 may experience a fracture of the hip, wrist, or vertebra.

Weaker bones are the result of your body reabsorbing calcium and phosphate from your bones as you age, as opposed to keeping them there. Certain medical diseases that produce greater body inflammation, having a family history of bone loss, a decline in estrogen in women during menopause, and a decrease in testosterone in men as they age are other causes of bone loss.

Your body requires calcium and phosphate to build and maintain strong bones. Altering your food habits, supplementing with calcium and vitamin D, and regular exercise are some examples of lifestyle modifications necessary during the treatment of osteoporosis.

How to prevent osteoporosis?
Avoid consuming a lot of alcohol.
Avoid smoking.
Exercise frequently.
Consume protein and calcium-rich foods like milk and milk products.

Child’s Play

Dr Indu Khosla

Consultant Pediatrician and Pulmonologist, MD, DCH, RCPCH, Fellow in Ped. Pulmonology; European Diplomate in Pediatric Respiratory Medicine; International Sleep Expert; Diploma in Pediatric Sleep Medicine (GCI) The University of Colorado; Winner of Maneckji Firojsha Gold Medal in Pediatrics; NH SRCC Hospital, Nanavati Max Super Specialty Hospital, Director – Dr Indu’s Newborn and Child Care Centre.
Reports from various parts of India across age groups have reported vitamin D deficiency to the tune of 30-90%. Less than 10% of vitamin D is derived from the diet, while close to 90% is synthesized in the skin with sunlight exposure. Socio-cultural practices, darker pigmentation, a diet low in calcium and high in phytates and oxalates which depletes vitamin D, absence of fortification with vitamin D, and environmental pollution are some reasons for vitamin D deficiency in Indian children.
Deficiency of vitamin D may result in rickets in an infant or adolescent, or osteomalacia and muscle weakness in an older child. Vitamin D deficiency may also have a negative impact on the peak bone mass resulting in low bone mineral density in childhood, which may subsequently result in weak bones in adulthood.
Calcium strengthens bones as the body grows. Vitamin D helps the body absorb calcium which is the building material of bones, also phosphorus is a mineral that helps in the formation of bones and teeth along with magnesium and zinc for bone mineral density during the growing years, and babies need calcium and vitamin D to prevent rickets. Adequate intake of vitamin D helps prevent various diseases such as autoimmunity, atopic diseases and certain types of cancer, chronic hepatitis C, obesity and cardiovascular disease.

Remember, proper nutrition provides a foundation for a healthy existence.

Nutrition Counts

Dr Uday Ananth Pai

MD, DCH; Chief National Convenor, CIAP Action Plan; Organising Committee, Finance IPA Congress; Organizing Secretary, Pedicon; Organizing Secretary, Iconic Embicon; Academic Affairs Administrator, CIAP; Organizing Chairman, Embicon; President, IAP Mumbai Branch; National Executive Board Member, CIAP

Micronutrient deficiency occurs when the intake or absorption of vitamins and minerals is too low to maintain good health and development in children, and normal physical and mental functioning in adults. The reasons are poor nutrition, diseases, or an increased need for micronutrients that were not met during pregnancy and breastfeeding.

As our lives have changed, so have our eating patterns, especially those of our kids. Fast food and the availability of pre-packaged items have increased our options. Therefore, despite our best efforts to provide them with a balanced and healthy diet, it may be very challenging to get kids to eat the meals you think are best for them.

A multivitamin supplement gives your child’s diet a boost of additional nutrients. Multivitamins are an excellent approach to make up for any nutritional deficiencies that might be preventing you from having maximum health. It’s best to talk to your doctor if you have any concerns about your child’s health, or vitamin and mineral levels.

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