What Are the Essential Requirements for Bone and Joint Health?
In this highly competitive and busy world, it is very important for everyone to have strong bones. It won’t be wrong to say that life is fast-paced and to survive, we need to be strong & healthy. There is another side of the story too, with a fast-paced life, people are unable to find the optimum amount of time for them and that is resulting in their bad health. But still, we need to fight for ourselves and stay fit so that we can match the speed at which life is going on. One of the most important things that we need to take care of is our bones as if they get fractured the life will stop for some time.
Orthopedic injuries may require surgery, and depending upon the location, different types of trauma implants like Hand Plating System, Cannulated Compression Screw, or DHS Compression Screw may be used. To keep bones healthy and reduce chances of injuries or bone-related diseases, we need to have a nutritious diet, and this is what we are going to discuss here.
Bone and Joint Health Essentials
Omega-3 Fatty Acids
Omega-3 fatty acids are known to make bones strong by boosting the amount of calcium. Plus, these acids are also praised for assisting in the treatment of arthritis, reducing joint pain, and improving grip strength. Besides all this, omega-3s also have anti-inflammatory properties and the ability to reduce the risk of osteoporosis. Fatty fishes and other seafood, nuts, and seeds, and soybean have high amounts of omega-3 thus, consuming such food items could help a lot.
Calcium
Calcium is the most basic requirement of strong bones and we need to get it from the food we eat. Milk is known to be the natural and most abundant source of calcium and hence, we need to drink it regularly. Besides this, calcium is also found in high quantities in almond milk and green leafy veggies like spinach. So, consumption of these vegetables will be helpful too. If calcium lacks in our body, the requirement will be met by extracting it from bones. To avoid that, one needs to consume calcium-rich food items regularly.
Vitamin D
Vitamin D is required for proper absorption of calcium from the food we consume as, without it, a lot of calcium may get wasted. So, it won’t be wrong to say that along with a calcium-rich diet, one should also focus on consuming a vitamin D-rich diet as well. People who get optimum exposure to sunlight are known to have proper levels of vitamin D in the body. If doing this does not fulfill the requirement, your doctor may suggest vitamin D supplements. Above all, consumption of food items like fortified milk, cereals, & orange juice, and egg yolks could also help maintain optimum vitamin D levels.
Vitamin C
The best sources of vitamin C are citrus fruits like grapes, lemons, and oranges. This vitamin has the ability to reduce the chances of inflammatory arthritis and enhance joint health. That is the reason why it is important to consume the optimum amount of vitamin C daily. The recommended daily limit of vitamin C is around 75 milligrams for women and around 90 milligrams for men.
Calcium, vitamin D, omega-3, vitamin C, along with many others are essential for maintaining strong bones and joints. This is what we have discussed in this post. Considering these nutritional requirements is a must for everyone to avoid getting bone-related diseases and injuries from slight impacts. People with weak bones experience fractures easily and such conditions could make them bedridden.
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