8 Things You Should Do for Your Bones Every Day, According to Orthopedic Doctors

Orthopedic doctors have a bone to pick with all the people who forget they’re carrying a very important skeleton around every day. We might not be able to see our ribs or tailbone or humerus, but it’s still important to make bone health a priority—because it’s tied to every other aspect of well-being.

"Your bone health and joint health is really tied to your overall wellness and health," says Dr. David Shau, an orthopedic surgeon and assistant professor at the Burnett School of Medicine at Texas Christian University. Consider, for example, that about 54 million Americans have osteoporosis, low bone mass, or both, and 2 million osteoporotic fractures occur annually. That number will exceed 3 million per year by 2040, researchers predict. “When that happens, you have a period of time where you have to heal and recover,” Shau says. “You can’t be active with your family. You can’t travel. You can’t exercise, so your cardiovascular health goes down, and you start seeing metabolic issues and other health issues.” It’s a potentially devastating chain of events, he says, that can spell trouble far into the future.

It’s never too early to start thinking about preserving your bones. Your bone density is highest when you’re in your mid-20s, Shau says, after which it typically starts to decline. That can lead to osteopenia, or decreasing bone density that isn’t yet low enough to be considered full-blown osteoporosis but is still associated with an increased risk of fractures. Once someone develops osteoporosis, they’re prone to experiencing fractures from even minor incidents—but since it’s a silent disease, many people don’t realize they have it until their bones start breaking.

With that in mind, we asked four orthopedic doctors what we can all do every day to protect and preserve our bone health.

Keep moving

People tend to think of bones as a static part of the body—but they're actually dynamic, with old bone constantly breaking down and being absorbed into the bloodstream, and new bone forming. That process, called remodeling, is affected by lots of factors, including mechanical stress from weight-bearing exercise. For example: walking, climbing the stairs, playing sports like pickleball, doing push-ups, and jumping rope. “You’ll increase your bone density in the areas where the bone is seeing force,” says Dr. Jack Steele, an orthopedic surgeon at the University of Maryland St. Joseph Medical Center. “In areas where you’re not putting stress on the bone, your body will start to resorb that bone, and you'll lose bone density—and that can lead to osteopenia or osteoporosis.” While these conditions aren’t reversible, they are treatable with a range of medications, and progression can be slowed, minimizing damage.

Patients often ask Steele how much they need to exercise; some like walking for 30 minutes a day, while others squeeze in two hours of tennis on the weekend. Either approach works. The most important thing, he tells them, is to be consistent and move around as regularly as possible, rather than allowing days to pass by without any activity.

If you’re in menopause, prioritize strength-training

A growing body of research suggests that menopause takes a toll on bone health. It can lead to a decline in bone density—increasing the risk of osteoporosis—as well as muscle loss from decreasing estrogen. One way to counteract that damage: lift weights. “It’s very important for women to add strength training into their routine, because there's so much muscle and bone loss as you get into those perimenopausal and menopausal years,” says Dr. Pamela Mehta, an orthopedic surgeon and founder of Resilience Orthopedics in San Jose, Calif. If you’re new to weight lifting, consider doing some squats while holding free weights, or experiment with beginner-friendly moves like bicep curls and chest presses.

Focus on two essential nutrients

Lots of minerals and nutrients play a role in strengthening bones—but two deserve special attention. Calcium, which you can only get from food or supplements, is particularly important; if you don’t get enough, your body will start to pull it from your bones, making them weaker. Vitamin D, meanwhile, helps the body absorb calcium and plays a key role in preventing osteoporosis. “You really need to have a good quantity of both,” Shau says. Depending on age, most adults need 1,000 to 1,200 mg of calcium per day, and 15 to 20 mcg of vitamin D.

To boost your calcium intake, focus on dairy products like milk, cheese, and yogurt; almonds; dark leafy greens like kale; and soy products including tofu, he advises. Foods high in vitamin D, meanwhile, include egg yolks, tuna, sardines, salmon, and cheese.

Try to get sunlight every day

Basking in the sun is a great move for bone health. “When sunlight hits your skin, your body produces vitamin D,” Steele says. “You can get some vitamin D through your diet, but you get the majority through sunlight.” Of course, the sun can lead to plenty of negative effects, as well, so it’s important to proceed carefully: Aim to go outside when the UV Index is under 8, ideally in the early morning or evening hours, and always wear sunscreen. “It doesn’t need to be hours and hours," he adds. “Even 30 minutes walking outside and being in the sun will produce vitamin D.” Plus, a sunny walk doubles as weight-bearing exercise—a win-win for your bones.

Consider calcium and vitamin D supplements

If you’re not getting enough calcium or vitamin D, you might benefit from supplements. How do you know if that's you? Try keeping a food diary, suggests Dr. Christine Jablonski, who leads the bone health and osteoporosis program at Orlando Health. “You can look over it and see, on a typical day, what am I doing?” she says. If you’re getting at least 1,000 mg of calcium, you’re in good shape. If you’re consistently falling short, you can either make some dietary tweaks or talk to your doctor about starting a supplement.       

Vitamin D is a little trickier to track, Jablonski acknowledges, especially since much of it comes from sun exposure. “A lot of people are deficient without knowing it,” she says. If you already have osteoporosis, your doctor should be doing regular blood draws to monitor your levels. If you haven’t been tested lately, bring it up at your next check-in with your primary care physician, especially if you've noticed symptoms of a possible deficiency, like bone pain, fatigue, or mood changes.

Double-check your medications

Certain medications are associated with poor bone health. For example: proton pump inhibitors (which are used to treat heartburn), selective serotonin receptor inhibitors, anticonvulsants that control seizures, glucocorticoids (steroid hormones), and the blood thinner heparin. “If you need them, you need them,” Jablonski says. But it’s possible you could talk to your doctor about switching to a different medication, or only staying on for a short time. “Always ask questions and do your own research with reliable sources," she advises.

Go easy on the alcohol and caffeine—and quit smoking

Your caffeine or cocktail habit could be detrimental to your bone health. “Those things basically limit the ability of the body to heal,” Steele says. “The bone is always breaking down, and you’re always building new bone and then breaking it down.” Consuming too much alcohol or caffeine could disrupt that process, he adds, and cause you to lose bone mass over time.                  

The same goes for smoking: Research suggests that older adults who smoke are 30% to 40% more likely to break their hips than non-smokers. In addition to increasing the risk of osteoporosis, smoking slows the production of bone-forming cells and decreases the amount of calcium that’s absorbed. Some surgeons even refuse to operate on patients who smoke, Mehta points out, since smoking has a negative effect on post-op fracture healing; plus, smokers have more complications after surgery than nonsmokers. That’s why it’s always a good idea to try to quit, even if you’ve attempted before and failed.

Reduce your risk of falling

Taking steps to minimize your risk of falling is a terrific way to look out for your bones. “Especially as you get older, you want to be mindful of how your home is set up to reduce the risk of falling,” Shau says. That might mean removing hazards like boxes and electrical cords from walkways; employing nonslip mats in the shower; repairing loose floorboards; and placing night lights in hallways.

Shau hopes more people prioritize keeping their bones strong and healthy. “I want people to not blow off bone health,” he says. “It’s easy to think about things you can see, and to visualize things you can feel. But your skeleton is the foundation—the structural support of your whole body. We know the impact of bone health goes beyond the bones, and into the whole well-being of an individual.”   

 

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Common signs and symptoms of calcium deficiency

​Common signs and symptoms of calcium deficiency

Calcium is an important mineral needed by the body to build strong bones and teeth. It is also required for the proper functioning of the heart and other muscles of the body. Calcium deficiency can increase your risk of osteoporosis, osteopenia and hypocalcemia.

People who do not get enough calcium as kids, do not grow to their full potential height as adults. The recommended amount of calcium per day can be obtained from the food, supplements and vitamins.

What can cause calcium deficiency?

The chances of calcium deficiency increase with age. Many other factors put you at risk, here are some of them.

- Not enough intake of calcium for a long period of time, especially during the childhood

- Some medications can decrease the absorption of calcium

- Dietary intolerance to calcium-rich foods

- Hormonal changes in women

- Certain genetic factors

Women need to increase their calcium intake earlier than men, starting from middle age. It's important for women to increase their calcium intake as they approach menopause.

The decline in the estrogen hormone during menopause causes a woman's bones to thin faster. Thus, increasing calcium intake is important to reduce the risk of osteoporosis and calcium deficiency.

Hypoparathyroidism, a hormone disorder that can cause calcium deficiency disease. People suffering from this condition cannot produce enough parathyroid hormone, which controls the calcium levels in the body.

Malnutrition and malabsorption also cause hypocalcemia. Malnutrition is when you don't get enough nutrients and malabsorption is when your body cannot absorb the vitamins and minerals you need from the food you eat.

Common symptoms of hypocalcemia

Muscle problems

People with calcium deficiency may experience muscle aches, cramps and spasms. These people can also suffer from pain in the thighs and arms while walking or moving. Numbness and tingling in the hands, arms, feet, legs and around the mouth can also happen. And these sensations do not disappear with activity.

More extreme sensations can indicate a more severe deficiency, which can also lead to conclusions, arrhythmias and death.

​Extreme fatigue

Low levels of calcium can lead to extreme fatigue and make you feel sluggish all the time. It can also lead to insomnia. Fatigue due to calcium deficiency can lead to lightheadedness, dizziness and brain fog, which can also lead to lack of focus, forgetfulness and confusion.

​Nail and skin problems

Calcium deficiency for the long term can lead to dry skin, dry and brittle nails, coarse hair, eczema, skin inflammation, skin itchiness and psoriasis.

​Osteopenia and osteoporosis

Bones store calcium well and require a high level to stay a string. When the overall levels of calcium are low in the body, the body can divert calcium from bones making them brittle and prone to injury.

Calcium deficiency over time can lead to osteopenia, a reduction of mineral density in the bones, which can lead to osteoporosis, leading the bones to thin and becoming vulnerable to fractures.

​Severe PMS

Low levels of calcium in women have been linked to severe premenstrual syndrome (PMS). As per a 2017 study, participants improved mood and had reduced fluid retention after taking 500 milligrams of calcium daily for 2 months. In 2019, a study concluded that low levels of vitamin D and calcium during the second half of the menstrual cycle might contribute to symptoms of PMS.

​Dental problems

When the body has low levels of calcium, it pulls it down from teeth. This can lead to dental problems like tooth decay, brittle teeth, irritated gums and weak tooth roots.

​Depression

Studies have suggested that calcium deficiency may be linked with mood disorders, including depression. Though more research is needed to confirm the results.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Instead of supplements with calcium and fosamax, a more constructive regimen could include Vitamin C, Vitamin K2, vitamin D3, boron, silica, and magnesium, as they are much more successful in preventing fractures and maintaining bone health. Calcium ultimately ends up in the muscles of the heart, the heart valves, and the blood vessels, leading to cardiovascular disease, but the proper ratio of vitamin C, D3 and K2, will direct the calcium from food to where it belongs, not in your heart and blood vessels. Vitamin C is crucial in collagen synthesis, it mineralizes the bone and stimulates bone-forming, dampens oxidative stress, and prevents excessive degradation of bone by inhibiting bone absorbing cells. In the case of its low levels, the opposite happens: osteoclasts, bone cells that degrade bone proliferate, and osteoblasts, bone cells that lay down mineral and new bone are not formed. Researchers have found that seniors with fractured bones have significantly lower levels of vitamin C in their blood. Therefore, do not fear to take vitamin C supplements, as they are the most non-toxic and safe supplements available. Adults should take 2-5 grams per day of sodium ascorbate as a general supplement. You can also use liposomal vitamin C but avoid Ester-C or calcium ascorbate. If you opt for a natural plant-based source, choose Camu-Camu. Holistic practitioners maintain that vitamin K2 is important in cardiovascular and bone health, and vitamin D3 with a level of around 50-70 mg/ml will boost immunity and improve bone health. Sources: www.collective-evolution.com

Osteoporosis is a bone-weakening disease which results from an inability to produce bone mass after bone cells die off naturally. It renders bones so brittle they can be broken by minor falls or even sudden harsh coughs.

In most cases, people suffering from “osteopenia” or “osteoporosis” are advised to take calcium and vitamin D supplements and even problematic drugs called bisphosphonates, such as such as Alendronate (Fosamax) Risedronate (Actonel, Atelvia) Ibandronate (Boniva) Zoledronic acid (Reclast), which lead to even more brittle bones that break under normal loads.

Yet, this approach is irrational and in some cases, harmful.

Namely, although calcium levels are very low in osteoporotic bone, increasing the calcium intake via supplementation does not improve osteoporotic bone health.

One hypothesis regarding the nature of osteoporosis is that it is scurvy of the bones. This means that if one increases vitamin C levels and restores the balance of antioxidants, the bones are able to regenerate and create a strong healthy new structure. Therefore, vitamin C intake can potentially help reverse osteoporosis.

Antioxidants prevent oxidation in the bones or anywhere in the body, so the bones will suffer due to the increased oxidative stress in the case of a lack of antioxidants in the body.

Also, remember that supplements are no replacement for good nutrition. In the case of proper hormonal balance and nutrients, the matrix of bone will incorporate calcium and nutrients where they belong.

Instead of supplements with calcium and fosamax, a more constructive regimen could include Vitamin C, Vitamin K2, vitamin D3, boron, silica, and magnesium, as they are much more successful in preventing fractures and maintaining bone health.

Calcium ultimately ends up in the muscles of the heart, the heart valves, and the blood vessels, leading to cardiovascular disease, but the proper ratio of vitamin C, D3 and K2, will direct the calcium from food to where it belongs, not in your heart and blood vessels.

Vitamin C is crucial in collagen synthesis, it mineralizes the bone and stimulates bone-forming, dampens oxidative stress, and prevents excessive degradation of bone by inhibiting bone absorbing cells.

In the case of its low levels, the opposite happens: osteoclasts, bone cells that degrade bone proliferate, and osteoblasts, bone cells that lay down mineral and new bone are not formed.

Researchers have found that seniors with fractured bones have significantly lower levels of vitamin C in their blood.

Therefore, do not fear to take vitamin C supplements, as they are the most non-toxic and safe supplements available. Adults should take 2-5 grams per day of sodium ascorbate as a general supplement. You can also use liposomal vitamin C but avoid  Ester-C or calcium ascorbate.  If you opt for a natural plant-based source, choose Camu-Camu.

Holistic practitioners maintain that vitamin K2 is important in cardiovascular and bone health, and vitamin D3 with a level of around 50-70 mg/ml will boost immunity and improve bone health.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement     

Sources:
www.collective-evolution.com