Afraid of twisting and bending because of your aching back? Well, I should say that Back pain is the common complaint that we keep hearing often. However, we can not blame you for gazing at the computer for long hours as your job demands it to be but if you neglect to put on your sportswear and stretch for few minutes a day then it is your fault. Isn’t it? As you age, we often neglect the importance of strengthening…
Remember the famous Benjamin Franklin axiom ‘An ounce of prevention is worth a pound of cure’, wouldn’t it be apt to quote here???
Knowing about the foods that can strengthen your bones and joints, and adding them to your diet can have a big impact on your bone’s longevity. Often, physiotherapists and doctors encourage their patients to adapt to dietary and exercise habits that support strong bones and joints.
Relishing on slices of fruits and munching on greens is, of course, going to bring benefits to you and that is what we are going to see now. However, you should not forget your daily dose of exercise. Be it cycling or climbing stairs or even jogging, wear your sports shoes and start your gym routine.
It Is Time To Know Your Diet Which Is Good For Joints And Bones
Milk and Milk products: Milk, yogurt, cheese, and Paneer are packed with calcium which is most essential in increasing your bone strength. Milk is one of the richest sources of calcium but having it with your cuppa will reduce the calcium absorption. Yogurt is not only calcium-rich but also has probiotics and anti-inflammatory properties. Are you ready to relish Palak paneer or a cheese dosa now???
Millets: Millets are long forgotten grains that have been once a staple food for our ancestors who had strong bones even in their 80’s and 90’s. People with joint issues and inflammation are often recommended by doctors to go on a millet-based diet. Millets are highly nutritious and gluten-free which comes with inflammatory properties so it is the best food for joint issues.
Green Leafy vegetables: Green Leafy vegetables such as kale, spinach, brussels sprouts are high in calcium. Besides, they are an excellent source of Vitamin K that helps in bone formation. Mix up your diet with a variety of green leafy vegetables to avoid joint issues.
Soya and Tofu: If dairy doesn’t agree with you, Soy is there. Also, the bonus is soy can reduce joint pain. It is time not to underestimate the significant effect of adding Soy or Tofu to your diet for better bone health. Drinking a gulp of Soy milk or pairing soy sabzi to your rotis or relishing a tofu salad is a great way to build and maintain healthy bones.
Nuts and seeds: Nuts and seeds are the excellent sources of omega 3 fatty acids which helps in preventing joint issues since their anti-inflammatory property works like magic. A small portion of walnuts, almonds, flax seeds, and chia seeds can help in reducing the inflammation in your joints.
Fish and Fish Oil: Certain types of fish such as salmon, tuna, mackerel, herring, and Fish oil are rich sources of omega 3 fatty acid. Inflammation-fighting omega-3 fatty acids can boost your heart and brain health along with helping in your join issues.
Vitamin D and Mushrooms: Vitamin D, often referred to as Sunshine vitamin, helps in calcium absorption and building strong bones. Just 10-15 mins of your daily dose of sunshine will work miracle on your bones and joints. Do you know our beloved Sun is not the only source of Vitamin D?? Mushrooms carry Vitamin D along with them and in fact, one study has shown that munching on white button mushrooms is as helpful as taking a vitamin D supplement.
With osteoporosis being the main culprit for millions of broken bones every year, we need to understand that simple lifestyle changes can easily prevent fractures and protect against low bone density. Along with regular exercise, hitting the recommended dose of calcium, vitamin D through above-discussed foods help you to build as well as maintain healthy and dense bones. Even if you are a victim of osteoporosis-related fracture, you can still come out of by taking up Physiotherapy sessions as well as including the above foods in your diet. While Physiotherapy helps in successful recovery, these foods help in repairing your broken bones.
Zelus Physiotherapy offers therapy sessions for bone and joint issues. We offer personalized treatment also helps in reducing falls risk by teaching our patients with balance and coordination exercises. If you have been diagnosed with joint issues, contact us at ttps://zelusphysiotherapy.com/ for a detailed assessment with one of our physiotherapists.
If you have never stepped into a Physiotherapy clinic or you
are starting physical therapy sessions with a new physiotherapist then
there are few essential questions that you need to ask them.
Physiotherapy clinics are seemingly located on every corner of the road and even finding one for your personal therapy sessions at home is also pretty easy. However, making yourself comfortable by understanding a few essentials for the treatment of chronic pain conditions is necessary.
Some pains positively change you but not all. Isn’t it right? For example, pain starts kicking off in your body after your intense work out in the gym. Whereas, the pain that develops after your trip down and fall resulting in the twisted and swollen ankle. Oh, it is not what we want. Am I right? Be it the sweet sweating of the gym or the twisted ankle, it can challenge or change your day to day activities. Especially, when you experience chronic pain conditions which is affectionately clinging to your body and refusing to leave. In this case, you are not only having physical strain but your emotional health also gets affected with increased stress.
Customized physical therapy may be a useful way to ease low back pain, which affects an estimated 31 million Americans a new study says. Researchers from La Trobe University observed that ‘many patients with low-back disorders persisting beyond 6 weeks do not recover.