Lifestyle Dr. Dharini Krishnan Consultant Dietician, Chennai The Nutri Life Clinic
Diets to combat issues related to the Bone and Joints
B
ones form the framework of our body. There are different types of bones and their functions are also different. In the long bones there are two types if bone marrow the yellow and red. The yellow marrow has the fatty connective tissue and is found in the marrow cavity. During starvation, the body uses this for energy. Approximately 2.6 million red blood cells per second are produced from the red bone marrow. Another function of bones is the storage of Calcium and phosphorus. This helps to regulate mineral balance in the bloodstream. When the fluctuation of minerals is high, these minerals are stored in bone; when it is low it will be withdrawn from the bone. Joints, particularly hinge joints like the elbow and the knee, are complex structures made up of bone, muscles, synovium, cartilage, and ligaments that are designed to bear weight and move the body through space. The knee consists of the femur (thigh bone) above, and the tibia (shin bone) and fibula below. The kneecap (patella) glides through a shallow groove on the front part of the lower thigh bone. Ligaments and tendons connect the three bones of the knee, which are contained in the joint capsule (synovium) and are cushioned by cartilage.
home and drank a lot of milk. They had milk products such as curd and buttermilk in abundance. The cow was taken care like a member of the family and hence the probiotics and the quality of milk was very good. The Indian breed cow’s milk is found to have heart friendly fat and they used to use that ghee in their diet. Today with modernization and changes in lifestyle we get the designer milk which is a mixture of milk from different types of cow’s and buffalo. The milk is managed to bring down the fat. For example milk from a buffalo or a jersey cow has much higher saturated fats. So the people have been advised to reduce the ghee consumption. There are also other minerals which help in bone health such as: Phosphorous: which is present naturally in products which contain
calcium. Magnesium, Vitamin K, Vitamin C, Vitamin A which comes from diets which are balanced, whole grains and fresh vegetables and fruits are used. People also used to exercise a lot as they lived in bigger spaces, had to walk or do hard work to manage their daily routines. Their lifestyle included a lot of resistance
exercises whether it was men or women. For example: tilling the field, managing the produce, pulling water from the well. They also walked on natural ground whether it was soil or raw granite or unpolished or un-glaced surfaces. Taking supplements has become the fad and fashion of the day. Calcium can be got from a well designed diet. Foods containing calcium such as milk or curd, green leafy vegetables, ragi and soups made from meat with bones. People above the age of 70 when they have a fall generally have a hairline fracture but people below 60 when they have a fall need a hip replacement. The change in the foods we eat and the change in lifestyle is the cause of issues we are facing with bones and joints. For example a glossy or a glaced tile is not friends to our joints. This is one of t h e main
reasons for so many knee replacements which are being performed. To prevent issues with knee’s; starting exercises like using the swing, walking in the swimmingpool, giving specific exercises to the knees can prevent or postpone knee replacements. Joint pains and decreased mobility is a common feature seen in modern times. There is very little protein in the diet. The recommended daily allowances are 0.8 to 1 gram per kg body weight (ideal body weight). This comes to 50 to 60 grams of protein. Most people consume only 20 to 25 grams of protein. This can affect the muscles in the body. The joints such as the knee or elbow are a combination of bone and muscle. To maintain their health not only one has to eat enough protein and calcium, but also do strengthening exercises. Frozen shoulder is a common problem women face today. The reason is they are not doing exercises. So apart from walking yoga should be done at least 3 times a week. Yoga should be done in a slow pace and give time to be in the pose which allows the resistance to the muscles used. For example even surya namaskaram should be done in slow movements to give each posture time to be in that position. That itself improves and maintains the bone and muscle. It provides an opportunity for resistance exercise.
In olden days people had cows at
16. food&health . Aug - Sep 2015
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food&health Aug - Sep 2015
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