Ageing is a critical stage at which bone health is most concerned, especially with people who are more than 60 years old. Osteoporosis brings disability in mobility, frequent fractures, and a poor quality of life in elderly people. The best orthopaedic doctor in Chandigarh, Dr. Vikas Mehra, offers useful tips on how seniors may prevent bone diseases. This article will provide overall information about diet, exercise, and even medications to help senior citizens improve orthopaedic health.
Exploring Bone Density in the Ageing Population Over 60 Years
However, after 60, the various structures in the body begin to experience decline, which can lead to weakened bones. Bone also undergoes changes such as reduced mineral content, muscle loss, and diminished ability to reclaim lost mineral content at old age. These changes make seniors more vulnerable to conditions such as:
- Osteoporosis: An illness that causes bones to become brittle and easy to fracture.
- Osteoarthritis: The wearing away of the joint’s cartilage gradually causing pains and stiffness.
- Fractures: Often happen in the hip, spine, and wrist because people with the condition have low bone density.
- Spinal Issues: Skeletal changes that occur with ageing pose a threat to ideal posture and often lead to backache.
Nevertheless, seniors can do something about bone health with the intervention of an experienced orthopaedic, such as Dr. Vikas Mehra.
Why Bone Health is Important for Anyone over 60?
Bone health is important in order to avoid situations when a person will require help to move around or in order to avoid being confined to a chair or bed due to the pains they experience as a result of having weak bones. Poor bone health can result in:
Increased Risk of Falls: Osteoporosis leads to frail bones and instability that makes falling and breaking easier to occur.
Chronic Pain: Chronic conditions such as arthritis can have chronic pain and therefore a poor quality of life.
Loss of Mobility: Limb or joint disease may restrict mobility and hence reduce independence.
Mental Health Issues: Again, restricted mobility can also cause depression and loneliness.
According to Dr. Mehra, the community must understand that measures to protect the bone do more than prevent fractures; they improve quality of life in seniors by improving body and mind.
The Best Orthopaedic Advice That May Help Seniors Preserve Their Bones Over Sixty
1. To increase the outlined nutrient, this research recommends integrating foods that are high in calcium.
Calcium is good for the bone and body in general, especially in elderly people. The recommended daily intake for those over 60 is 1,200 mg. Foods rich in calcium include:
- Milk, cheeses, yoghurts, etc.
- Spinach, kale, and bok choy.
- Cereals, plant-based milk, and orange juice if fortified.
- These include almonds, sesame seeds, and tofu.
- According to Dr. Mehra, such foods should be included in the daily diet in order to help retain strong bones.
2. Boost Vitamin D Levels
Vitamin D helps the body in the absorption of calcium and is very vital in bone formation. It is also well established that the elderly population experiences lower levels of vitamin D owing to their limited mobility in the sun. To boost vitamin D:
- The other advice is to walk barefoot for two minutes and get 15-30 minutes of sunlight exposure daily.
- Take more foods rich in vitamin D, especially fish rich in fatty acids like salmon and mackerel, egg yolk, and products that have been fortified with vitamin D.
- It is advised to take supplements just as the doctor has recommended.
- Vitamin D levels must be checked often so as not to suffer from low levels of it.
3. Exercise, more specifically weight-bearing exercises, should be undertaken.
Stay as active as possible in order to keep your bones strong and supple and to reduce the risk of a fracture. Strength-moving exercises, including those that bear some weight, also help in shaping the bones and also balance. Dr. Mehra recommends:
- Walking: A weight-bearing activity that has little stress upon the joints of the lower body.
- Resistance Training: This can involve lifting small weights or elastic bands to enhance the muscles and bones of the body.
- Yoga and Pilates: Improve flexibility, his or her posture, as well as joint movement.
- Tai Chi: Decreases the tendency to fall or have difficulty with balance.
- A specialised exercise program can also keep the elderly people more active and yet not hurt their bones.
4. Do Not Smoke and Use Alcohol in Moderation
Cigarette smoking compromises absorption of calcium, which is essential for bone formation, and excessive alcohol consumption impairs bone formation. Smoking cessation and reduction of ethanol consumption are recommended to maintain a healthy bone status.
5. Stay Hydrated
Sufficient amounts of water are important for the joint and even for our bones. Old people should particularly take 8–10 glasses of water daily to reduce joint problems and improve mobility.
6. Prevent Falls at Home
Hence, falls are the biggest cause of fractures among the elderly. To minimise risks:
- Also, it is important to eliminate all tripping hazards like loose rugs and clutter.
- The recommended adaptations are grab bars installed in bathrooms and railings on staircases.
- It actually advises the use of non-slip mats and the proper footwear while at work.
- All rooms inside the home should have proper lighting throughout the day and at night as well.
- Such measures contribute to improved safety standards and minimise possible risks of employees’/clients’ accidents.
7. Always go for bone density check-up plans.
Seniors should have bone density check-ups, perhaps with a DEXA scan, at least once a year. These tests show initial trends that suggest osteoporosis and help to prevent the situation from getting worse.
8. Manage Joint Pain Effectively
Chronic joint pain can affect mobility and quality of life. Dr. Mehra recommends:
- Anti-inflammatory agents as well as painkillers.
- Orthopaedics for joint mobility and flexibility.
- Such services as minimally invasive surgical procedures that are required in very complex cases.
- Early presentation to a doctor is advantageous when experiencing joint problems.
New Techniques of Orthopaedics in the Elderly
At Dr. Vikas Mehra’s clinic, seniors receive personalised care with advanced treatment options, including:
Minimally Invasive Surgeries: Joint replacement operations that heal quicker and cause less pain.
Joint Replacement Surgery: For the knees, hips, or shoulders, to gain back the ability to move without pain.
Spinal Treatments: Spinal problems in the elderly as viewed and treated by contemporary approaches.
Fracture Management: This leads to optimum treatment of fractures accompanied by short healing periods.
Why Trust Dr. Vikas Mehra for Orthopaedic Care?
This has placed Dr. Vikas Mehra as the best orthopaedic doctor in Chandigarh, bringing superior skills in handling senior orthopaedic problems. Here’s why patients trust him:
Extensive Experience: Exemplary expertise in treating disorders of bones and joints accumulated through the years.
Patient-Centric Approach: The right treatment plan for everyone out there.
Cutting-Edge Technology: Application of newer diagnostic methods and fine surgery.
Compassionate Care: Prostitutes and others are primarily concerned with the elderly people with the intention of enhancing their standards.
Proven Results: A host of positive results and many happy patient narrations.
FAQs
Q: At what age is it most appropriate to have a bone density done?
A: In his recommendation, Dr. Mehra suggests that anybody past 50 should consider taking a bone density test, and more so for people who have had relatives that have been identified to have osteoporosis.
Q: It is necessary to know how often it is advisable for seniors to exercise.
A: Cardiac patients and others with a lower level of fitness should exercise for 30 minutes with moderate-intensity exercises 4-5 times a week.
Q: Osteoporosis cannot be reversed, but it can be treated.
A: Osteoporosis cannot be arrested, but effective medication may help to put a brake on further bone loss, as well as to enhance bone strength.
Q: What are the supplements good for bones?
A: This includes calcium and vitamin D that are recommended for use, but they should be taken under a doctor’s recommendation.
Conclusion
It becomes critical to protect the bones after the age of 60 in order to lead an active and productive lifestyle. Using the above advice provided by a specialist like Dr. Vikas Mehra, seniors can minimise the probability of having a fracture, increase their mobility, and improve their health.
Being the best orthopaedic doctor in Chandigarh, Dr. Mehra has an exclusive blend of professional medical experience and care for his patients, making him the preferred doctor for such senior orthopaedic services. Age should not be a barrier—start making the change and improve your bones and overall health now!
Seek an appointment with the orthopaedic surgeon Dr. Vikas Mehra and get the best orthopaedic care in Chandigarh.