LosGatosDoc
The COVID-19 pandemic has changed our lives. As a primary care practitioner, I am observing more mental health concerns and challenges with physical health, with more patients reporting they feel unwell overall during the pandemic. In this article, I will talk about bone health in particular.
The social distancing, limited outdoor activity, and work from home situation have affected our health. The reduced physical activity has impaired our bone health.
Not many people pay attention to their bone health until they are affected by a serious condition like osteoporosis. But everyone should prioritize their bone health as much as their other health needs.
Many times I have seen patients where problems of osteoporosis (weak bones) have led to hip fractures. When my patient Bob (not his real name) got a fracture, the orthopedic surgeon had to place pins into the bone and realign them so the fracture would heal properly. The challenge was that the bones are already weak, and the surgery places further stress on them. This is a common situation where patients have a long road to recovery. To avoid the fracture, good bone health is really important.
How would I know about the health of my bones?
In many cases, if you are active and healthy, you do not need any specific testing of bone health. There are certain groups of people who should have bone mineral density testing to evaluate their bone health.
5.1% of men 65 + years of age have osteoporosis of femur neck/ lumbar spine
24.5% of women 65 + years of age have osteoporosis of femur neck/lumbar spine
*Why is bone health important? *
The human body is a framework of bones. It is our bones that support and protect our internal organs and help us move. Bones anchor our muscles and are the storehouses of calcium. When the bones deteriorate with neglect, you may have medical issues including knee pain, back pain, osteoporosis, rickets, and fractures.
We need to have strong and dense bones to be physically fit. Let us discuss the restorative measures to improve your bone health during the pandemic.
How to keep your bones healthy?
If you have ignored your bone health to date, the good news is it’s not too late. You can boost your bone mass density as the body renews itself with new bones and breaks down old bones.
Here are some simple lifestyle changes you can incorporate into your life right now and strengthen your bones.
Include Calcium and Vitamin D intake
One of the key steps to building strong bones lies in your diet. Specifically, your calcium and vitamin D intake.
You require both calcium and vitamin D as they work in tandem to build strong bones. While calcium strengthens your bones, vitamin D helps your body absorb calcium effectively. Dairy products are the best source of both calcium and vitamin D.
Some good natural sources of calcium include:
Pay special attention to your vitamin D as its deficiency is common. Lack of sufficient sunlight is one of the top causes of vitamin D deficiency. Vitamin D, also known as the Sunshine Vitamin, is synthesized in our bodies in sunlight. Vitamin D is synthesized in our bodies in sunlight. Medical experts have shared that while getting sunlight would be a great way to build vitamin D stores, the risk of skin cancer is concerning. Instead, taking a vitamin D supplement of 1000 or 2000 IU daily would be best.
You can also boost your vitamin D intake through the following diet sources:
Talk to your family doctor about your calcium and vitamin D intake, and check if you need to take daily supplements.
Do weight-bearing exercises
Avoid long hours of sitting and move around more during the day hours. Physical activity is just as important as exercising for your fitness.
Regular exercise is excellent for building your muscles and bones. Be it walking, jogging, cycling, or stair climbing. Weight-bearing exercises especially help in strengthening your bones and slowing down bone loss. Yoga, Tai Chi, squats, and weight lifting are some forms of weight-bearing exercises that help improve your bone mineral density.
Avoid unhealthy lifestyle habits
Unhealthy habits like smoking, drinking, and the use of narcotic drugs accelerate bone-loss and puts you at risk for major health conditions like osteoporosis. Avoid smoking and the use of narcotic drugs while limiting alcohol use to the prescribed daily dose for men and women.
_Regular doctor checkups _
By maintaining a long-term relationship with your primary care doctor, you can get expert consultation on your bone health, bone density, bone loss, risk factors, and advice on how to slow bone loss.
In conclusion, there is always hope when you take charge of your health today. Start with prioritizing your health by looking into your calcium and vitamin d intake through diet and sunshine, increase your physical activity, maintain a regular exercise routine, abstain from substance abuse, and, last but not least, forge a long-term relationship with your primary care doctor.
Centers for Disease Control & Prevention
Medline Plus
National Institutes of Health
American Medical Association
American Association of Family Physicians
Dr. Arun Villivalam is a general practitioner and primary care doctor serving the communities of Los Gatos, Campbell, and Saratoga, CA.
