Dr Narender Saini

10 Tips for Good Bone Health

1. Get enough calcium – Include milk, curd, paneer, ragi, green leafy vegetables, sesame seeds, and other calcium-rich foods in your diet.

1. Maintain adequate Vitamin D – Get sensible sunlight exposure and include Vitamin-D-rich foods. Supplements may be needed if levels are low.

1. Exercise regularly – Weight-bearing activities such as brisk walking, jogging, stair climbing, and dancing help strengthen bones.

1. Do strength training – Resistance exercises 2–3 times a week help maintain bone density and muscle strength.

1. Eat adequate protein – Include pulses, dairy products, eggs, fish, lean meat, soy, nuts, and other protein sources.

1. Maintain a healthy body weight – Being significantly underweight can increase fracture risk, while obesity may also affect mobility and bone health.

1. Avoid smoking and tobacco – Smoking weakens bones and increases the risk of osteoporosis and fractures.

1. Limit alcohol – Excessive alcohol consumption can reduce bone formation and increase the risk of falls and fractures.

1. Prevent falls – Keep your home well lit, remove loose rugs and obstacles, wear appropriate footwear, and work on balance and muscle strength—especially as you age.

1. Get your bone health checked when appropriate – People at higher risk, particularly postmenopausal women, older men, or those with previous fractures or long-term steroid use, should discuss osteoporosis screening with their doctor.

Remember: Strong bones are built through a combination of nutrition + exercise + Vitamin D + healthy lifestyle + fall prevention.

Bone & Ligament Health – A Healthy Diet

Strong bones and healthy ligaments need a balanced diet rich in protein, calcium, vitamin D, and essential micronutrients. Include milk, curd, paneer, ragi, sesame seeds, almonds, green leafy vegetables and other calcium-rich foods regularly. Protein from pulses, beans, eggs, fish, lean meat and dairy helps maintain muscles, tendons and ligaments. Vitamin D, obtained through sensible sunlight exposure and foods such as eggs and fatty fish, is essential for calcium absorption.

Also include plenty of fruits and vegetables for vitamin C, antioxidants and other nutrients that support connective-tissue health. Stay well hydrated and limit excessive salt, sugary drinks, alcohol and highly processed foods, which may adversely affect bone health.

Remember: A healthy diet works best when combined with regular weight-bearing exercise, strength training, adequate sleep and maintaining a healthy body weight.

Joint Replacement: A New Lease of Life for Painful Joints

Joint replacement is a modern surgical treatment for people whose joints have been severely damaged by arthritis, age-related wear and tear, previous injury, or other diseases. The most commonly replaced joints are the knee and hip, although shoulder, elbow and other joints can also be replaced.

When the joint cartilage is badly worn out, patients may experience persistent pain, stiffness, difficulty walking, climbing stairs, or performing daily activities. When medicines, physiotherapy, lifestyle modification and other non-surgical treatments no longer provide adequate relief, joint replacement may be considered.

During surgery, the damaged surfaces of the joint are removed and replaced with specially designed implants made from materials such as metal, ceramic and medical-grade polyethylene. The aim is to relieve pain, restore movement and improve the patient's ability to perform everyday activities.

Modern joint replacement surgery has become safer and more predictable because of improvements in implant design, surgical techniques, infection prevention, anaesthesia and rehabilitation. Most patients are encouraged to start moving soon after surgery and can gradually return to their normal activities.

However, joint replacement is a major procedure and is not automatically required simply because arthritis is present. The decision should be based on the severity of symptoms, examination, imaging findings, overall health and the effect of the disease on quality of life.

The goal of joint replacement is not simply to replace a joint—it is to help the patient return to a more active, independent and pain-free life.