Diabetes itself is a logically modulated disease. Usually the healing pattern of every wound is delayed. Especially, the bone takes a long time to recover. According to Dr. Ayush Chandra who is one of the best diabetologist in Noida, there are two factors in this concept about delay in bone healing. One is increased sugars which creates difficulty in healing phenomena of our body. Second is deficiency of vitamin D and calcium which is also related with diabetes. Usually doctors recommend a good sugar control where there is no hyperglycemia in the blood which arguments the process of wound healing and bone healing. The second part of it is called as a white diamond deficiency or vitamin D deficiency. Vitamin deficiency plays a vital part in absorption of calcium. According to orthopedists, if vitamin D is deficient calcium absorption is not possible & when there is no adequate calcium this delays wound healing. So there are two points to keep in mind in order to support the process of bone healing. One is control your Sugar and secondly, supplement with your vitamin D.
3 Things to improve bone health
Nearly all of your bone growth is done in your childhood and teenage years. But according to Dr. Sandeep who is one of the best orthopedic doctor in Bhubaneswar, there is still plenty you can do later to protect and strengthen your bones. Here are three things you can start doing today to ensure good bone health.
1. Calcium Rich Foods
Calcium is a basic bone builder. There is a myth that calcium is available in dairy products only which is not true. Calcium is also present in a range of foods including vegetables as well. Doctors recommend that we should try to get enough calcium from our regular diet depending on age. Women need 1000 milligrams & for men it is 1300 milligrams a day. 2. Vitamin D
Getting a dose of vitamin D from the Sun is probably the best thing that you can do. It helps absorb calcium and help support the maintenance of our skeleton. Vitamin D is made when skin is exposed to ultraviolet B light from the Sun. You don’t need much direct sun exposure but safe sun exposure will help. How much you need depends on where you live , your skin type and the season. Remember to use sunscreen and other protection against harmful UV levels as needed.
3. Do activities
Do activities that use your own body weight to keep your frame strong. Doing weight-bearing activities increases muscle mass to help support your frame. Try for at least 2 sessions a week.
So, these were few things that you can start doing today to help keep your bones strong and healthy. Now let’s try to understand the benefit of exercise in bone health.
Exercise for Bone Health
Bones are important to get us through life and we need to build our bone bank when we’re young. So when we’re young we have the ability to actually make our bones stronger. Most people don’t realize but bones are living tissue and they continually change and remodel. So when we’re young it’s very important that we build a strong bone bank because as we get older we’re going to lose bone mass and that can be a problem later in life with osteoporosis and fragility fractures. Exercise is important for bone health because bone is living tissue so fleein parts stress or exercise will actually make itself stronger. So weight-bearing exercises as well as any strength exercises are going to help us improve our bone density. Our bone mass especially in our younger years and in our older years it allows us to maintain that bone density. Exercises that are really good for building your bone health or keeping your bone Strong’s are gonna be weight.
bearing exercises such as walking, jogging, running, tennis, racquetball, soccer, basketball, dance any sports that impart stress or weight-bearing activity. While you’re doing them strength training is also very important to make our muscles and bones strong. There are lots of exercises that are very good for your overall health but not quite as good with building bone strength such as biking or swimming because neither of those are weightbearing activities. Exercise should be performed as recommended by the doctors or physiotherapists at a minimum of 30 minutes a day, five times a week for the average adult. Children from ages 7 to 19 or so years old should probably do 60 minutes of physical activity daily. As we get older it’s still important to continue with your exercise. You may just need to modify the intensity or how vigorous it is. Physical activity is important for all people whether you’re trying to build your bone density or maintain it. What we can’t do is regain what’s already been lost so if you are a 20 year old and you’re losing bone density you cannot remake up what you’ve already lost. All you can do is hope to maintain what you’ve got. So it’s really important to build your bone bank and then to maintain it throughout life.
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