Amazing Tips to improve your orthopedic health

Why is orthopedic health important?

Maintaining good orthopedic health is important because you avoid pain, you will perform well in your daily activities, and you will have a better quality of life.

What factors influence orthopedic health?

To take care of your orthopedic health it is important that you take care of certain aspects:

Feeding

Physical exercise

Work intensity

Body weight

What tips can I follow to improve my orthopedic health?

Changing your lifestyle, your diet and your physical activity will have a great benefit for your orthopedic health. Good orthopedic health means living fully and without limitations of any physical activity that we plan.

Follow the most effective tips to take care of your orthopedic health

Exercise

Keeping your body exercised will bring many benefits to your muscles and bones. Exercise can generate beneficial muscle contractions to increase bone mass and increase bone resistance to injuries such as fractures. In the case of older people, it can be achieved through activities such as: walking, running, dancing, functional exercises, among others.

It is important to exercise and have constant physical activity if we want to take care of our health, exercise helps improve joint stability and reduces the risk of degenerative diseases.

Incorporate calcium into your diet

Incorporating Calcium in our diet is of utmost importance if we want to have good orthopedic health. Bone density is the amount of calcium and other minerals in our bones. This density can remain high at 25 and 35 years, but with aging it can decrease considerably, resulting in brittle bones. It is extremely important that we incorporate calcium in our diet, this can come from dairy foods such as milk or yogurt, non-dairy foods, but with a good amount of calcium such as vegetables, broccoli, pumpkin, spinach, kale, tofu, carrots, cauliflower and also fish such as salmon, tuna and sardines.

You can also take calcium supplements, under the supervision of your doctor.

Know the importance of vitamin D

Calcium and vitamin D should go together in your diet. The main function of vitamin D is to increase the absorption of calcium, which allows to enhance its effect by strengthening the bones. Vitamin D can be incorporated into your diet in foods such as eggs, tuna, salmon, cheese, yogurt, milk, mushrooms, nuts, and whole grains.

Correct your body posture

Staying upright is extremely important. If you are in your work office or studying at home, you will know that many times we take bad postures when it comes to sitting down. You should know that this can have consequences for your back and your orthopedic health. Poor posture can bring many defects in the spine such as scoliosis, kyphosis, hyperlordosis, as well as painful conditions such as spasms, neck pain and low back pain.

How to sit correctly?

The ground of the feet resting on the ground.

Knees bent at 90 °

Avoid bending your legs

Divide the weight between both femurs

Backrest resting on the back of the chair

Keep your shoulders relaxed

Keep your head straight

Choose the right chair for your job

The ideal chair is one that we can adjust to our body, that is, we can adjust the height of the seat and backrest, as well as its inclination. Also, it is better with wheels than with legs so that we can move with a slight impulse and the fabric must be breathable, non-slip and soft. The armrests seem very useful, but sometimes they are a hindrance because they do not allow the chair to get close enough to the table.

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