Orthopaedic surgeon shares age-wise ideas for sturdy bones: From teenagers, 20s to 30s

Bone well being evolves as you age. Long earlier than bone points start to point out up, it’s worthwhile to begin adopting habits that assist in sustaining power, flexibility and density. Building bone power is important because it reduces the dangers of fractures, joint points and osteoporosis. Lifestyle habits, from train to food regimen, help bone well being, preserving you resilient even in later years.

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To perceive what ought to be the bone well being priorities for every age group, HT Lifestyle reached out to Dr Amyn Rajani, Mumbai-based orthopaedic surgeon specialising in arthroscopy, joint alternative and sports activities accidents. As per him, the muse of bone power is laid a lot earlier in life, even earlier than you enter your 30s.

“Bones are living tissue. They continuously remodel themselves, building and breaking down throughout life,” Dr Rajani added, highlighting that habits and lifestyle choices contribute to lifelong bone health.

Tweaking the lifestyle choices is essential because Dr Ranjan asserted that the 30s mark the stage of peak bone mass, the point at which bones are at their strongest and densest. The habits formed in your teens and 20s influence the shaping of bone health later in life.

Teens (13–19 years)

As per the doctor, almost 90% of total bone mass develops during adolescence, from puberty to the late teens. Habits during this time lay the foundation for lifelong bone health.

Dr Rajani recommended focusing on nutrition.“Calcium and Vitamin D are vital for bone growth. Include milk, yoghurt, cheese, green veggies and almonds in the diet. Get 15-20 minutes of sunlight daily for Vitamin D,” he advisable.

During this time, one must also give attention to bodily actions and keep away from sure postures. Elaborating on this, the orthopaedic surgeon added, “To develop dense and strong bones, teenagers must lead an active life, especially with weight-bearing exercises such as running, skipping, basketball, or dancing. They must also be careful not to spend long hours bent over mobile phones or routinely carry heavy loads such as bags, as these can affect the alignment of their spine. ”

Teenagers may also have the habit of indulging in junk food. But the orthopaedic surgeon cautioned, “Teens should avoid sugary soft drinks and processed foods as these can interfere with the body’s ability to absorb calcium, which would eventually lead to less strong bones.”

Twenties

Next up, for the twenties, Dr Ranjani revealed that it’s a decade of changes, juggling jobs, studies and social activities. But one shouldn’t neglect bone health.

Dr Ranjani emphasised staying active.“At this age, one must aim for at least 30–45 minutes of physical activity daily, such as walking, cycling, lifting weights, or playing a physical sport.”

The section of the twenties additionally sees a variety of work stress, caught in entrance of a laptop computer for lengthy hours. But it’s critical to take vital breaks and keep posture for bone well being.“Today, when most people spend too much time looking at digital screens, it is easy to forget that our body posture deserves our attention and care too. For better skeleton health, one should keep the screen at eye level, feet flat on the floor and take a short break every hour,” he added.

Lastly, nutrition should be maintained with a steady supply of calcium, protein and micronutrients, as per the surgeon. The 20s also come with a lot of stress, so it is vital to counter this with mindful practices. The doctor noted, “Practices like Yoga and respiratory workout routines could make a variety of distinction in preserving one’s thoughts calm and relaxed.

Thirties

When you flip 30s, your bones attain an essential milestone. The surgeon revealed, “By the time we hit our 30s, the body shifts gears from building bones to maintaining them.” So, 30 onwards, it’s now not about progress as a result of you will have reached the height. Now it’s all about prevention and preservation. In this section, you introduce vitamins. Dr Ranjani revealed that bones 30 onwards require extra than simply calcium. “Bones also require protein, Vitamin K, and magnesium. A balanced diet with dairy, lean meat, lentils, fruits, and vegetables keeps this mix right.”

To keep bone well being, it’s important to embody strength-training workout routines. Dr Ranjani recommended, “Indulge in strength training, Pilates, or resistance band workouts. These also lower the risk of falls later in life.”

Work stress can also improve, with a excessive chance of your life-style turning sedentary. To keep away from this, the surgeon advisable that one ought to stand, stretch, or stroll each 45 minutes to maintain muscle tissue lively, particularly if they’ve desk-bound jobs.

In the 30s, the orthopaedic surgeon highlighted that one can get a easy blood check for Vitamin D and calcium ranges, and a bone density scan if wanted, as a strategy to determine the early indicators of weakening bones.

Bone well being’s requirments evolve with age, because it grows and reaches the height. While within the teenagers, the main target was on constructing a robust basis, the 20s are about strengthening and defending the bones. Lastly, as one reaches their 30s, the main target shifts to preservation and prevention, monitoring bone well being to take care of density and stopping bone loss.

Note to readers: This article is for informational functions solely and never an alternative choice to skilled medical recommendation. Always search the recommendation of your physician with any questions on a medical situation.