Lifestyle habits that erode your joints and bones

People believe that arthritis is a natural at old age and everyone will experience it at some point in their lives. However, we observe many seniors around us who do not complain about joint pains. It is crucial to realise that joint problems are not caused solely by old age. However, several lifestyle choices result in weak bones and joint issues. But we have power over them. You may reduce your rate of bone loss and live a healthy life by avoiding these habits. You can be sure that the following behaviours will harm the condition of your bones.

1. Calcium – A diet lacking in calcium increases the risk of fractures, early bone loss, and lower bone density.

2. Tobacco / alcohol consumption-Alcohol and tobacco use can lower bone mineral density. Stop drinking alcohol, chewing tobacco, and smoking.

3. Food intake – Severely reducing food intake and being underweight impair bone in both men and women.

4. Age-As you become older, your bones get thinner and weaker.

5. Exercise – Osteoporosis risk is higher for those who are not physically active.

6. Drugs – Long-term usage of corticosteroid medications such as prednisone, cortisone, prednisolone, and dexamethasone is harmful to bone.

7. Too much salt in food-There is clearly a connection between eating a lot of salt and having low bone density. Your body releases more calcium in your urine when your sodium intake increases.

Some lifestyle modifications

1. Maintain a healthy weight:Obesity can put strain on your joints and create pain. Getting rid of extra pounds eases this strain and lessens pain. Consult a doctor and try to lose a few pounds to relieve some of the strain on your joints and prevent further deterioration.

2. Healthy and proper diet:For a healthy life, one needs a balanced diet that includes fruits, vegetables, grains, legumes, and dairy products. Bone health depends on dietary elements like calcium, magnesium, and potassium as well as vitamins like vitamin D.

3. Getting enough sleep: Giving rest to Muscles can help minimise swelling and inflammation. You can better control your discomfort if you get adequate sleep at night.

4. Exercise:Exercise makes the muscles around your joints more robust, which may ease stiffness. On alternate days of theweek, try to get in at least 20 to 30 minutes of light to moderate physical activity. Pick mild, low-impact exercises like swimming, jogging, or walking. Yoga is also highly beneficial for managing pain and increasing joint flexibility.

5. Correct posture:Correct posture while sitting and standing helps to prevent back and other joint problems.

                 When to consult an orthopedist

When you have a condition or accident that affects your bones, ligaments, tendons, or muscles, your primary care physician may not be able to give full therapy. This is where orthopedists, or orthopaedic doctors, can help you.

• If you notice chronic pain, even after 10 weeks.
• Stiffness or trouble standing or walking.
• If you have been injured and are not improving after 48 hours, etc.

Some of the common conditions that patients are referred to orthopaedic doctors for include:

• Arthritis
• Osteoporosis
• Fractures
• Orthopaedic trauma
• Sports injuries
• Back pain
• Hand injuries
• Carpal tunnel
• Foot and ankle injuries
• Achilles tendon injury
• Hip dysplasia
• Bowlegs
• Club foot
• Bone tumours

Make an Appointment

The team of doctors at the Indian Spinal Injuries Centre(ISIC) is qualified and board-certified. The speciality associated with injury and fracture care has seen significant evolution and knowledge explosion in the past two decades. At the ISIC, the department of orthopaedics is committed to offering skilled treatment for all musculoskeletal disorders. This covers orthotics and prosthetics, rehabilitation, inpatient surgical care, and outpatient care. Our surgeons have specialised training and experience in many orthopaedic specialities.

The subspecialties that we offer:

• Trauma and fracture care
• Joint replacement services
• Sports medicine – arthroscopy
• Foot and ankle services
• Shoulder and upper limb services
• Pediatric orthopaedics