Achieving strong, healthy bones: a guide for every stage of life

• Exercise: Dr. José highlights the role of weight-bearing exercises, such as walking, jogging and dancing, in stimulating bone formation. He also advises including resistance training to improve muscle strength and bone density. Balance and flexibility exercises such as yoga and Pilates are recommended to reduce the risk of falls.

• Prevention of falls: Dr. José emphasizes the importance of safety measures at home, proper footwear, maintaining visual and hearing health, using assistive devices if necessary, and reviewing medications to prevent falls. prevent falls.

• Healthy lifestyle: Dr. José recommends avoiding smoking, moderating alcohol consumption, and attending regular check-ups to ensure overall bone health. He stresses that these strategies benefit people of all ages, not just those with osteoporosis, and recommends consulting health care providers before making significant changes.

• Risk factors: Dr. Masoodh Basha describes common risk factors for osteoporosis, including age, sex, family history, menopause, low body weight, dietary factors, lack of physical activity, tobacco and alcohol use, certain medications, medical conditions and hormonal factors. disorders.

• Risk Assessment: Dr. Basha provides a step-by-step approach to assessing individual risk for osteoporosis, including self-assessment, assessment of lifestyle habits, consideration of medical conditions and medications, bone density testing, and consultation with healthcare providers for personalized guidance.

• Early Detection: Dr. Basha emphasizes the importance of early detection and intervention in the effective management of osteoporosis, especially for women entering menopause and people over 50 years of age. Seeking medical advice for persistent symptoms and getting regular checkups are crucial steps.

• UAE-specific challenges: Dr Alexis Jude Dominic Xavier highlights the unique challenges the UAE faces with respect to bone health, including sedentary lifestyles, reduced outdoor activities, cultural clothing practices that limit exposure in the sun and dietary options.

• Combat challenges: Dr Xavier suggests combating these challenges by raising awareness, adopting healthier eating habits, exercising regularly and ensuring adequate sun exposure to improve bone and muscle health in the UAE.

• Nutrition: Dr. Brijesh Valsalan highlights the importance of adequate calcium intake, highlighting sources such as dairy products, fortified plant-based milk, leafy green vegetables, and nuts.

• Exercise: Dr. Valsalan emphasizes performing weight-bearing activities, strength training, and balance and flexibility exercises to maintain bone health.

• Lifestyle: Dr. Valsalan recommends avoiding smoking and excessive alcohol consumption, attending regular checkups, and consulting healthcare providers for personalized bone health management.

• When to seek medical advice: Dr. Shafeed Thadathil Parambil provides guidance on when to seek medical advice for bone health problems, including persistent pain, fractures, limited mobility, family history of osteoporosis, hormonal changes, unexplained structural changes, and use of medications that They affect the bones. density.

• Timely intervention: Dr. Parambil highlights the importance of timely medical care to prevent complications and maintain an active lifestyle.

• Nutrition: Dr. Nagesh Suryanarayanasetty Hebbur emphasizes the importance of proper nutrition to achieve maximum bone mass and a stronger skeleton. He highlights key nutrients such as calcium, vitamin D, vitamin K, phosphorus, magnesium and fluoride for optimal bone health.

• Nutrient Sources: Dr. Hebbur provides information on the sources of these essential nutrients, including calcium-rich foods such as dairy products, leafy green vegetables, fish, fortified foods, and more. He also highlights the importance of regular consumption of fruits, vegetables, protein-rich foods and leafy greens.

• Impact of nutrition: Dr. Hebbur warns against inadequate nutrition and dietary deficiencies, which can lead to osteoporosis, fragility fractures, decreased height, and spinal problems.

• Sports Injury Prevention: Dr. Rahul S Shivadey offers strategies to prevent sports injuries, including proper warm-up routines, maintaining correct technique, and using the right equipment. He highlights the importance of the RICE protocol in managing acute injuries and seeking medical attention when necessary.

• Mental well-being: Dr. Shivadey highlights the role of psychological support in helping athletes recover.

• Information on Osteoporosis: Dr. Sakram Naik Amgoth provides information on osteoporosis, including its characteristics, risk factors, and the role of early diagnosis through bone density testing. He highlights preventative measures and the range of treatment options available depending on severity.

• Holistic approach: Dr. Amgoth emphasizes the importance of addressing bone health holistically through nutrition, exercise and lifestyle changes.

• Maintaining bone health over time: Dr. Ankit Mudgal offers practical tips for maintaining bone health as you age, including weight management, posture and exercise, calcium and vitamin D intake, protein consumption and avoid negative habits.

• Regular testing: Dr. Mudgal highlights the importance of regular bone density testing to monitor bone health and address problems early.

• Bone health in children: Dr. Vinay Premnath Yadav emphasizes the importance of childhood bone health to lay the foundation for strong bones throughout life. He highlights conditions that affect bone development and advocates for outdoor play, nutrient-rich diets, and healthy exercise habits for optimal bone growth in children.

Achieving strong, healthy bones requires a combination of strategies. These insights from various medical professionals highlight the importance of proper nutrition, exercise, lifestyle changes, early detection, and personalized guidance from healthcare providers at every stage of life. By following these recommendations, people can ensure lifelong bone health and vitality. ■

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