Nutritional myths and facts

Bones and joints can be well-nourished by diet. Do all foods promote healthy joints? Do leafy vegetables and milk go well together?

Let’s debunk some of the myths about nutrition.

Myth: Calcium is constantly required throughout life

Fact: The amount of calcium needed varies with age

• While pregnant women and nursing moms need 1200 mg of calcium per day, children and teens aged 10 to 17 only need 800 mg.
• Each day, adults need 600 mg of calcium. Women who have had menopause need 800 mg of calcium daily.
• The greatest way to get calcium is through diet. You should only take 500 mg of calcium at a time if you want to use a supplement. Our bodies find it challenging to absorb more than 500 mg at once.

Myth: Green leafy vegetables have a high bioavailability of calcium

Fact: Not all calcium in green leafy vegetables is bioavailable

• Green leafy vegetables, like spinach are high in calcium, but not bioavailable because they contain oxalates.
• Oxalates may also prevent calcium absorption from meals consumed together with green leafy vegetables. They do this by blocking calcium absorption from these foods.
• Vitamin K in green leafy vegetables, on the other hand, helps to build bones. As a result, avoid eating green leafy vegetables alongside milk or other calcium-rich meals.

Myth: Calcium supplements are unsafe

Fact: Not all calcium supplements

• Many people believe that calcium supplements cause kidney stones.
• If you’re worried about your calcium consumption, majority of experts concur that 500 mg or less in a single dose are generally safe.
• Always consult a doctor before starting to consume any supplements.

Disease myths and facts

Bone diseases are very common nowadays. Let’s avoid falling prey to deceptions by learning the reality behind these problems.

Myth: Patients with osteoporosis will have several symptoms

Fact: Without a bone density test, symptoms do not show

• Without preoperative bone density testing, one of the most troubling aspects of osteoporosis is that you might not be aware of your condition until you suffer a fracture.
• The body can be permanently harmed by even small fractures.
• Patients who are older or who have other substantial risk factors, such as early menopause, may be advised to undergo bone densitometry, which is effective for diagnosing osteoporosis early.

Myth: Osteoporosis is a female issue caused by deficiency of oestrogen

Fact: Men should be concerned too

• Men shouldn’t be worried about osteoporosis, according to a common misconception.
• The long-held notion that low oestrogen levels contribute to bone loss may be to blame for this.
• Although oestrogen may contribute to osteoporosis, it is not the main cause. Osteoporosis may affect men too!

Exercise myths and facts

Daily exercise is good for your general health, but there are certain deceptions about exercise that need to be dispelled. Better health can be achieved without a gym; simple stretches and yoga for joint health may be sufficient.

If you have any joint or muscular concerns, exercise with caution.

Myth: The only method to avoid bone disorders is via exercise

Fact: Not all forms of exercise are beneficial to bone mineral density (BMD)

• Some workouts might injure your muscles and bones.
• Moderate exercise is good for senior patients, pushing yourself to perform high-intensity workouts is not recommended.

Myth: An effective work out must involve muscle soreness

Fact: Exercise need not be hurt

• “No pain, no gain”? Wrong!
• Muscle discomfort is not an indication of effective workout or of your level of fitness. Exercise doesn’t have to hurt, either while you’re doing it or the next day.
• Your muscles will get less painful as they get used to an activity. Pay close attention to your body if you’re in discomfort.