We all know how vital bone health is for a variety of reasons:
- Our bones protect our essential organs.
- Bones provide support and allow us to move and do what we want.
Our bones serve as a form of storage. They store essential elements like calcium and phosphorus, released as needed. They are released when we require them and when blood levels fall below a certain threshold
We build about 75 percent to 85 percent of our bones during adolescence. As we get older, we start to lose calcium.
According to Dr. Ratnav Ratan, the top orthopedist in Gurgaon, we need enough bone nutrients like calcium and vitamin D to create the best, most robust bones and preserve our bones.
Many babies have malformations in their hands or legs when they are born. Dealing with such issues is difficult for parents. Also, when youngsters grow older, they enjoy playing, jumping, and running. Accidents and injuries may occur as a result of these activities. Dr. Ratnav is skilled at treating children who have sustained injuries.
He also specializes in advising and counseling parents whose babies were born with malformations in their hands or legs and find it difficult to care for them. He specializes in treating children with walking disabilities, crooked limbs, spine curves, joint infections, and more.
The specialist best manages complex pediatric disorders, such as developmental delays, bone dysplasias, and pediatric trauma.
People in Gurgaon go to Dr. Ratnav Ratan if their child has a fracture or another type of suspected bone injury. He has a lot of patience with kids who have been hurt while playing, running, leaping, or in an unfortunate accident. He is regarded as one of Gurgaon’s most child-friendly and skilled pediatric orthopedists.
Things you can do to keep your bones in good shape include:
- Healthy eating habits
- A well-balanced diet
- Calcium and vitamin D-rich foods
- Vitamin and mineral supplementation (as needed)
- Exercise and physical activity
- Healthy behaviors
The nutritional aspect is crucial. So, in general, a healthy food:
- Helps us stay hydrated
- It provides us with fiber, vitamins, and minerals.
- Assists us in maintaining and supporting a healthy weight.
- Aids in preserving your soft tissue, which protects your bones.
Nutrients needed to maintain bone health:
Calcium is beneficial to your bones because it keeps them healthy. Our teeth and bones contain 99 percent of the calcium we have in our bodies.
Calcium is necessary for various tasks, including muscle function, heart function, nerve function, and so on.
Our bodies steal calcium from our bones; they need to keep these systems running if they don’t get the calcium they need. This causes a calcium deficit in our bones.
To guarantee that your body gets enough calcium from your diet and does not steal calcium from your bones, you must consume enough calcium.
Children under the age of 18 require 500–800 mg of calcium per day, according to India’s National Institute of Nutrition. These milligrams of calcium must come from food as well as additional supplements.
Your bones will benefit from the calcium and vitamin D they supply. Calcium comes from a variety of places.
- Dairy products such as milk, yogurt, and cheese are excellent sources of calcium.
- Fish like salmon, tuna, and shellfish include enough calcium and vitamin D to keep your bones healthy.
If you’re a vegan, you can eat the following foods:
- Green leafy vegetables.
- Oranges, kiwis, guavas, and papayas
You study the nutrition labels when you go to the store to buy healthy foods. When you look at the label, you’ll notice that it gives you a percentage of calcium rather than an exact milligram. Those percentages are based on a daily intake of 1000 mg.
As a result, you’ll need to figure out how much calcium you need to consume.
Vitamin D also helps to keep your bones healthy. Vitamin D is required for calcium absorption.
Vitamin D2 and Vitamin D3 are the two forms of vitamin D supplements available.
Vitamin D3 supplementation is often preferred over vitamin D2. ACCORDING TO RESEARCH, Vitamin D3 appears to operate a little better at raising vitamin D levels. It is possible to take it with or without food.
The Indian Academy of Pediatrics (IAP) has made recommendations regarding Vitamin D doses for children:
- 400 IU for children under the age of one year; 600 IU for children aged one to eighteen years
Recommendations for Vitamin D Dosage:
- 400 to 800 IU per day for men and women under 50 years old
- Men and women over the age of 50 should take 800 to 1000 IU every day.
Sunlight is a good source of vitamin D, but avoid going outside in scorching weather.
The best natural source of Vitamin D is exposure to natural sunlight. According to Dr. Ratnav Ratan, the best orthopedist in Gurgaon, sunbathing a baby up to one year of age for just 30 minutes each week can contribute considerably to approximately 40% of the essential Vitamin D levels in the newborn.
The amount of time spent in the sun varies with the seasons, notably in India. A minimum of 15 minutes of sunshine exposure each day is sufficient for children under the age of 18 and adults. Between 10 a.m. and 3 p.m. is the best time to sunbathe. If needed, soothing skin cream or lotion should be applied after sun exposure.
- Food – Mushrooms, porridge, fatty fish, and eggs
Milk, yogurt, and paneer are examples of dairy products.
- Supplementation is frequently required because people do not consume fish daily. They do not consume enough Vitamin D in their daily diet.
Micronutrients including chromium, cobalt, iodine, iron, manganese, molybdenum, selenium, and zinc are only needed in trace amounts, but they perform wonders for bone density. As a result, it is critical to ingest them regularly from natural sources. Foods high in folate – vitamin B – and cobalamin – vitamin B12 are equally necessary for overall health.
How do you keep your bones healthy and avoid fractures?
- We recommend that you engage in weight-bearing exercises such as walking, running, working out, and so on.
- Caffeine and alcohol use should be limited because they can influence the quantity of calcium absorbed.
They may even lead you to excrete extra calcium in your urine. As a result, we recommend no more than two caffeinated cups of coffee each day with a caffeine content of 300 mg. We also advise against drinking more than two alcoholic beverages every day.