Orthopedic problems relate to severe conditions that deteriorate the quality of life, cause pain, and are immensely uncomfortable. Hip and knee replacements are quite common nowadays and there are many different specialties present within the Orthopedic segment that tries to treat a range of health problems concerned with bone.
The compromises that we make in relation to the food we eat, the number of hours we exercise, and other aspects result in several health problems including Orthopedic problems. Here are 6 advice's that will provide you better orthopedic health, improved joint flexibility and muscle strength, and an optimum bone density.
Maintaining A Healthy Weight
Obese people or those who have a higher BMI or Body Mass Index tend to suffer from Orthopedic conditions more when compared to healthy people. A 10 Lbs increase in weight may increase your chances of suffering from an orthopedic condition by 36%. The extra fat that you get accumulated on your body parts exert more pressure on your joints, weakens the muscles and may also be a cause of bone or muscular injuries. Hence it is important for you to be as lean and fit as possible.
Eating food rich in Calcium and Vitamin D
It is important to include in your regular diet foods rich in calcium and Vitamin D. Calcium is a necessary mineral required for bone synthesis. Vitamin D helps the body absorb the calcium and hence it is also important. If you cannot intake the optimum amount of calcium and Vitamin D rich food, you can try the supplements as well.
Regular exercise is important for the flexibility of joints and for avoiding bone brittleness. Remember to do the warm-up and stretching exercises for around 5 minutes before starting your exercise sessions so that anyone or muscle injury is avoided. Avoid doing any highly rigorous exercise and instant go for moderate exercise sessions. Intense exercises can be done later when you are accustomed to it.
Adopt Certain Healthy Habits
Some habits directly influence your bone health. You should always sit in the right posture so that your feet are on the ground and your whole weight is distributed evenly. Your spine should be straight, the shoulder should be pulled backward, while the chest should large outwards. Remember that if you exercise regularly the body will automatically take a more suitable posture while sitting, standing, or sleeping. Use supportive pillows while sleeping.
Choose Clothes and Footwear Wisely
Clothes should make us feel comfortable and should not restrict the movements of body parts. The same goes true for footwear. For instance, wearing high heel sandals may not be good for your feet' bone health. Hence you should check your size before buying any cloth or footwear for yourself, and do your trial before actually purchasing them.
Regular Clinical Checkups
While your family physician may also provide you with regular clinical check-ups for your health, you may also consult and visit an expert orthopedic doctor and get your bone health check-up regularly.
Following the tips, you will be able to enjoy good bone health while also having a physically fit body.
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