Everything you need to know about bone health

New Delhi, August 17 (SocialNews.XYZ) In a pandemic, working at home, social shielding, and unobtrusive outdoor adventures not only disrupt our emotional well-being, but also have a dramatic impact on our physical health. It was. People are trapped in homes with less physical activity, so there is rapid bone resorption (loss) because their muscles and bones are not properly stimulated.

Also, the lack of exposure to sunlight during the pandemic has a significant effect on vitamin D levels in the body. People are often tired of lack of energy and strength. Everyone needs to be as careful about bone health as any other need.

Dr. Depeche Mahendra Wagmar, Medical Advisor Executive at Millennium Herbal Care, shares some of the ways that bone care can be done during a pandemic.

Eat a balanced diet rich in calcium and vitamin D

Good sources of calcium include low-fat dairy products, green leafy vegetables, and dried fruits. Good sources of vitamin D include fortified grains, egg yolks, saltwater fish, liver and milk. Calcium and Vitamin D work together to protect bones-calcium helps build and maintain bones. Vitamin D helps your body effectively absorb calcium.

Expose to the sun to make enough vitamin D

Regular sun exposure is the most natural way to get enough vitamin D. The sun’s ultraviolet B (UVB) rays hit cholesterol in skin cells and provide the energy for vitamin D synthesis. Vitamin D plays an important role in calcium homeostasis and metabolism.

According to a pan-India study, the wavelength of ultraviolet B (UVB) rays is 290-320 nm, which is essential for the skin to make vitamin D during this period, so the optimal time for exposure to the sun is from 11 am to 1 pm It’s between 1 o’clock.

Do a lot of physical activity

Like muscles, bones become stronger with exercise. The best exercises for healthy bones are strength-building and weight-bearing exercises such as walking, climbing stairs, lifting weights and dancing. Exercise 30 minutes daily.

Strengthening and weight-bearing exercises stimulate bone cells, increase bone mineral density and size, and reduce the risk of osteoporosis.

Lead a healthy life

Smoking and excessive alcohol consumption cause bone loss and bone weakness. These unhealthy habits unknowingly reduce the blood supply to the bone, slow the formation of bone-forming cells, and impair calcium absorption. Avoiding these habits can reduce the rate of bone loss and protect your bones from negative effects.

Ayurveda and phytomedicine for bone health

There are several herbs and phytomedicines mentioned in Ayurveda to promote bone health. Herbs such as Hadjod, Salai guggul, Ashwagandha, and Bala have been clinically proven to restore bone cell homeostasis (osteoblasts and osteoclasts) and improve bone mineral density. Herbs such as Arjuna, Methi and Lakha act as organic sources of bioavailable calcium, phosphorus, vitamin C, mucopolysaccharides, minerals and phytoestrogens.

The best approach to bone health is to adopt a proper lifestyle and restore a healthy balance of bone-forming cells (osteoblasts) and bone-resorbing cells (osteoclasts). Like aging, this balance shifts in a negative direction, promoting bone loss. Ayurvedic herbs increase bone mass formation and enhance its natural healing capacity. Natural or herbal medicines can last for long periods of time without side effects of any kind, with lasting benefits to the overall health of bone health.

(IANSlife can contact [email protected])

Source: IANS

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