Restoring Freshness to the Bones Effortlessly With Vibhavadi Hospital

Restoring Freshness to the Bones Effortlessly With Vibhavadi Hospital

Longevity is desired. Besides staying informed about all the dangers of diseases, don't forget to pay attention to bone health as well. In the recent event "Restoring Freshness to Your Bones" held at the Vibhavadi Bone and Joint Center, there were some excellent discussions about keeping the bones healthy, here are some useful tips that we can all use.

It begins with preventing bone problems before old age. Dr. Piyapan Tharanat, an orthopedic surgeon specializing in bones and joints at Vibhavadi Hospital, explains that bones naturally begin to close and deteriorate for women aged 35 and above, and men aged 45 and above. This occurs because our bodies constantly absorb calcium for daily use. The simplest way to prevent this is by consuming an adequate amount of calcium throughout our lives. Thai meals usually provide around 400-500 milligrams of calcium, but our bodies require 1,200-1,500 milligrams. Therefore, it is recommended to supplement with calcium tablets and engage in regular exercise, such as weightlifting, to strengthen muscles, aerobic exercises to enhance cardiovascular health, jogging, or marathon running to improve endurance, and practicing yoga or tai chi to enhance joint flexibility. It is essential to choose activities that suit each person's age and physical condition.

Merely listening might not paint a clear picture, so we turned to the yoga expert, Auntie Ji, Ajcharaphan Phaiboonsuwan, who demonstrated the impressive "Half Moon" yoga pose to alleviate back pain and “Awkward Pose” to prevent knee problems. These exercises can be easily performed at home. Meanwhile, Associate Professor Dr. Ratree Ruengthai, an expert in aquatic exercise, enthusiastically encouraged aquatic workouts, highlighting their great benefits. The water's pressure reduces muscle strain, improves blood circulation and heart function, and enhances muscle flexibility. It is suitable for individuals with bone and joint issues, and can be easily performed by walking slowly in water, bending the knees at a 45-degree angle, and using the hands to push forward while walking back and forth twice a day. Now let's move on to the topic of nutrition. Dr. Ajjima Suwanchinda advises that proper nutrition is not just about having three complete meals, but also about consuming a well-rounded diet. As we age, it becomes crucial to increase nutrients that strengthen bones, such as calcium found in black sesame and black pepper. It is recommended to consume one tablespoon per day. Additionally, manganese, found in broccoli, helps increase collagen, while drinking one glass of pineapple juice daily, which contains bromelain and magnesium, helps prevent bone loss.

Furthermore, it is advisable to avoid tea, coffee, and salty foods as they contribute to bone fragility. By diligently incorporating these small tips into our daily lives, our bones will undoubtedly remain strong and resilient.