Keeping bones, joints strong

Bones provide a structure to our body and protect our organs. Joints are complex structures of bones made functional by adjoining muscles. Therefore, it is important to maintain them in good health says Dr Harshavardhan Hegde, Executive Director, Orthopaedics and Bone & Joint Surgery, Fortis Escorts Heart Institute.

The bones in a human body are in a state of constant cyclical change — where new bone replaces old one as the bone mass increases. The amount of bone mass accumulated before the age of 30 and the rate of depletion could give a fair estimation of how likely is one expected to develop osteoporosis in later years.

There are multiple factors which affect bone health. 

Physical activity: One cannot over emphasise the role of physical activity in maintaining bone health. It is the most important factor to reduce the risk of osteoporosis in old age.

Food: A balanced diet with sufficient amount of calcium, Vitamin D and protein helps with both bone and joint health. Calcium assists with bone density, Vitamin D assists with calcium deposition.

Gender and age: Since bones become thinner and weaker with age, the elderly are at greater risk of osteoporosis. Women have lesser bone tissues than men and therefore, they too are more likely to develop osteoporosis. Hormone levels: Sometimes missed out, some varieties of hormones are crucial to bone health. In women, estrogen levels, which are maintained during active menstruation period, drop significantly during menopause. This increases the risk of osteoporosis. 

Tobacco and alcohol: Smoking has a direct negative effect on bone mass. Smokers are at greater risk of developing osteoporosis. Similarly, regular consumption of large amounts of alcohol can also contribute to weaker bones. —IANS