Bone loss or osteoporosis is a bone condition that usually occurs in senior years. Humans reach the peak of their bone mass at the age of 30. After that, people will gradually lose their bone mass. So people must take care of their bones even at a younger age to prevent the early onset of osteoporosis. Learn about the tips your orthopaedic doctor in Singapore may have told you to ensure bone health by continuing to read this article.
1. Increase calcium and vitamin D intake
Calcium is a mineral essential in muscle contraction, nerve stimulation, and heart health. When there is an insufficient amount of calcium in the body, the body will get its calcium resources from the bone. In return, the bone weakens and becomes prone to injury.
Vitamin D improves the absorption of calcium in the body. People with calcium and vitamin D deficiency often seek Singapore orthopaedic surgery.
2. Eat protein
Protein also increases your bone minerals. It also boosts calcium absorption. However, you still have to control your protein intake. You can find protein in meat, egg, nuts, and beans.
3. Stay active
Weight-bearing exercises are ideal for strengthening your bones. Jogging, walking, stair climbing, and dancing are examples of weight-bearing activities. Additionally, weight-bearing exercises increase muscle mass. Consult your ankle specialist in Singapore for suitable activities for you.
4. Avoid alcohol
Heavy alcohol consumption increases the risk of osteoporosis as it interferes with the balance of nutrients and minerals essential to the bone, such as calcium and vitamin D. It also disrupts mineral absorption. Now you know why your doctor discourages you from drinking alcohol right after your bunion surgery in Singapore.
5. Maintain a healthy weight
When underweight, you receive an inadequate amount of nutrients essential in bone development; hence, increasing your osteoporosis risks.
On the other hand, excess weight increases the stress and pressure on your bones, boosting your chance of injuries.
Although osteoporosis is irreversible, you can delay its onset by visiting your orthopaedic clinic in Singapore and applying these tips.
Get a bone check at Specialist Orthopaedic Centre. Visit Specialist Orthopaedic Centre today.
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