Dr. Biplab Dolui

1) Eating right is the key

Along with the right amount of physical exercise, a proper healthy diet is also very important as it promotes joint and bone health. It is necessary that we consume a balanced diet in a way that we eat nutritional, healthy food in every meal we enjoy. For keeping orthopedic health in check, make sure that you are eating the following nutrients:

• Supplements Intake – If anyone is not able to consume the required amount of calcium or vitamin D in their diet, one must try to eat a supplement. But, it should be kept in mind that supplement is just a supplement and not a substitute.

• Calcium Intake – Calcium is a mineral that is essential for formation of bones. For maintaining orthopedic health, calcium-rich foods items like milk products should be consumed.

• Vitamin D Intake – Along with a decent amount of sunlight, there are a number of foods for Vitamin D such as egg yolk, fatty fish, and dairy product.

2) Staying active through physical activity

It is a known fact that routine physical activity is important for good health. Similarly, it is also important for maintain the health of our bones and joints. This activity can be in the form of preventive measure or can be for strengthening a brittle skeletal system. Strong joints and bones can be maintained by slowly and gradually starting a routine workout.

• Building Strengthen – One must try and avoid rigorous exercises, which may lead to unnecessary stress on the joints and bones. Contrary to this, go for brisk walk. You can also opt for stretch bands or hand-held weights for building bone strength and joint resistance.

• Stretch-out – Before starting any kind of exercising, it is very important that we built the flexibility of our body to avoid any kind of serious injury and also to develop good balance technique. Before and after your exercising session, save 5 minutes for stretching back, arm and leg muscles.

• Relax – Prior to ending your exercising session, go for cool down or relaxing exercises, like little job around the jogging track. This removes any post-workout soreness, avoidable tightness and also prevents any kind of injury.

3) Precautionary Measures

For maintaining orthopedic health, it is important that we should take precautionary measures. If at any time, you notice any kind of change in joint and bone health, necessary action must be taken quickly, before the problem aggravates.

• Reduce swelling by icing the area
• Cover the area for compressing and keeping intact
• For improving the blood flow place the area on a higher level

You must got to the doctor, if there is continuous pain in the bone or joint or if you can notice it getting weak. Contact a specialist of you are facing any kind of discomfort.

4) Adopt Healthy Habits

Adopting and clinging to healthy habits is important for maintaining long-term orthopedic wellness. Sit in good posture by keeping your feet on the floor so that the weight is distributed evenly. Straighten your spine and pull the shoulders back. Carry lighter weight on your shoulder so that you do not stress the shoulder and the back. For sleep, make use of supportive pillows. Sleep in a position that goes with a human being’s natural curving of the spine.

5) Clothes and Footwear

Every fashionable item is not good for the health of our joints and spines. The kind of clothes that we wear can be helpful as well as harmful for our joint and bone health. Thus, it is important that we should wear comfortable clothes so that our lives are free from any sort of pain.

High heels can play havoc with the natural position of the body, and there we should go for comfortable footwear. Check the shoe size so that your feet fit-in properly with any cramping. Shoes should also not be tight so that it hampers blood circulation and hinders the elasticity of muscles.

6) Sleep Posture

When sleeping opt for a position that helps maintain the natural curvature of the spine. Such postures include laying on your back with a pillow under your knees and laying on your side with your knees slightly bent—fetal position.

In addition, always use a supportive pillow and try improving lower back support by using a lumbar roll when sleeping on your back.