Our bones provide support and allow us to move. They shield our brain, heart, and other vital organs from harm. Our bones also store minerals like calcium and phosphorus, which help keep our bones strong and release them back into the body when we need them. We can do numerous things to maintain the health and strength of our bones. Eating calcium and vitamin D-rich foods, getting plenty of exercises, and practising good health habits all help to keep our bones healthy. However, if we do not eat properly and get enough suitable types of exercise, our bones can become weak and even break. Broken bones (also known as fractures) can be painful and require healing surgery. They can also have long-term health consequences. The good news is that it is never too late to start caring for your bones.
Include high-protein foods in your diet, such as eggs, salmon, lean meats, soy, beans, and legumes. Protein promotes bone mineral content, reduces fracture risk, builds and preserves muscles, protects bones and joints, and stimulates bone strength. As a result, include protein in your diet to ensure good bone health.
Stop Smoking
If you smoke, you should stop doing so right now. Smoking is harmful because it puts you at risk for a variety of health problems, including osteoporosis. After all, even one cigarette impairs the proper functioning of bone-building cells.
Avoid Aerated Beverages
Aerated soft drinks and other sugary drinks have a negative impact on bone health. Carbonated drinks reduce bone growth and natural strength, decrease bone mineral content, cause weight gain, decrease lean muscle mass, and cause calcium and iron loss. So, instead of aerated drinks, try natural unsweetened juices or plain old water with tea or coffee.
Perform Strength Training Exercises Regularly
Exercise for strength is especially important for those who have lower extremity joint deficiencies, such as knee or hip arthritis, which can limit your ability to perform a weight-bearing exercise. Resistance training or bone loading is essential. Lifting lighter weights with more repetitions may deprive you of the bone health benefits provided by strength training, which focuses on increasing weight resistance. Proper breathing and technique are important factors for safe lifting to achieve maximum benefits with minimal risk.
Make Vitamin D A Part of Your Day
Most adults require 1,000 to 2,000 IU of vitamin D per day to aid in calcium absorption. Unfortunately, most calcium-vitamin D supplements do not meet this requirement. And the majority of us who live north of Atlanta do not get enough vitamin D from the sun. Taking a vitamin D supplement will help you meet your daily requirements.
Maintain a Healthy Weight
Your primary goal for maintaining good bone health should be to maintain a healthy weight. To maintain a healthy weight, calculate your BMI on a regular basis. Weight is important for bone health, so being too thin or overweight can put you at risk for a variety of bone health issues.
Avoid Falls
A fall is one of the most common causes of fracture. Avoid falls if you want to avoid fractures and other bone damage. You can avoid falls by taking simple precautions such as investing in good grip shoes, avoiding slippery soles, watching where you walk to avoid tripling, walking on a well-lit street or using a torch in dark areas, and improving your balance.
Add More Vegetables To Your Diet
Consume plenty of fresh fruits and vegetables, which are high in magnesium, potassium, vitamin C, vitamin K, and vitamin B. All of these essential nutrients contribute to overall skeletal health by strengthening bones, regenerating and regulating enzymes, and regulating various bone-building cells.
Include Magnesium and Zinc-Rich Foods
Calcium isn’t the only mineral necessary for bone health. Others, such as magnesium and zinc, also play a role. Magnesium is essential for converting vitamin D into the active form that promotes calcium absorption. An observational study of over 73,000 women discovered that those who consumed 400 mg of magnesium daily had 2-3% higher bone density than those who consumed half this amount daily. Although magnesium is trace amounts in most foods, there are only a few high-quality sources. Magnesium glycinate, citrate, or carbonate supplements may be beneficial.
Zinc is a trace mineral that is only required in trace amounts. It contributes to the mineral content of your bones. Furthermore, zinc promotes the formation of bone-building cells and prevents excessive bone breakdown.
Studies have shown Zinc supplements to support bone growth in children and bone density maintenance in older adults. Zinc-rich foods include beef, shrimp, spinach, flaxseeds, oysters, and pumpkin seeds.
If you have a history of bone-related or other health problems that cause bone loss, speak with your doctor about how he can help you prevent further bone loss by prescribing certain medications. Also, be alert; contactorthopedic doctor near you immediately if you notice any complications or health issues.
Bone health is essential at every stage of life. However, having strong bones is something that many people take for granted because symptoms often do not appear until the bone loss has progressed. Fortunately, many nutrition and lifestyle habits can aid in developing and maintaining strong bones — and it’s never too early to begin.
Dr.Komal Patel serves as Member of the Governing Body in the University and Director. She’s eminent laproscopic surgeon , Gold medalist in Obstetric and Gynaecology as well as oversees smooth functioning of the Department in Parul Sevashram Hospital and she is actively involved in establishing and developing surgical departments in Parul Sevashram Hospital. She had worked as an Gynaecologist and Obstetrician in Parul Maternity Home in Baroda prior to joining Parul University.
Dr. Geetika Patel
Vice President (Quality, Research & Health Sciences)
Dr Geetika Madan Patel is a proficient doctor and administrator having pursued her MBBS and MD in Community Medicine with Gold Medal from the illustrious Maharaja Sayajirao University of Baroda. Currently she is the Member of Board of Governance and Medical Director of Parul University.She has played key role in the establishment of various medical institutions & hospitals in Parul University and is now heading Parul Sevashram Hospital.
Kidney Transplant Crowdfunding
Dr. Jagdish T. Gohil
Dr. Jagdish T. Gohil
Dean
Dr. Jagdish T. Gohil is the Dean at Parul Institute of Medical Sciences & Research. He has a vast experience of over 37 years in Obstetrics & Gynecology. He is an alumnus of Baroda Medical College. He has worked at the Government Medical College & SSG Hospital, Baroda in various capacities since 1988. He has been a UG & PG examiner at various universities in the country He is well known gynecologist has conducted many complicated surgeries during his tenure as Associate Professor at SSG Hospital, Baroda and still continues to do in spite of being the post of Dean. He has guided more than 30 PG students also more than 5 PhD. Scholars for their research. He has been an assessor for Medical facilities for the MCI at Medical Colleges & Hospitals. He has been a member of the PG council at the M.S. University of Baroda. He is life member of Indian Medical Association, Indian Association of Gynec Endoscopy, Life Member and Indian Menopause Society, life member of Indian Association of Gynec Oncology. He is active member of FOGSI since last 30 years. He had delivered many lectures in State and National Conferences.
M. No. : +91 9825151528 Email : medicaldean@paruluniversity.ac.in
Dr. Mrs. Kalpana R. Sulhyan
Dean
Dr. Mrs. Kalpana R. Sulhyan is the Dean at Parul Institute of Medical Science & Research. She has teaching experience of over 34 years. She was selected as Professor of Pathology by Maharashtra Public Service Commission in 2000 and she has worked as Professor & Head of Pathology department in various Government Medical Colleges in Maharashtra State. She retired from Maharashtra State Department of Medical Education and Research on 31st August, 2019. She was recognized PG Teacher of Maharashtra University of Health Sciences and was PG Teacher for more than 80 PG Students of Pathology. In her guidance, Department of Pathology of GMC, Miraj received histopathological excellence award at state level many times. She has 65 National & International Publications. She was appointed by Maharashtra State Government as Officer on Special Duty for development of three new Government Medical Colleges at Latur, Akola and Kolhapur. She has worked as Assessor of Medical Council of India for many Medical Colleges for both undergraduate and postgraduate courses. She has worked as Dean of Government Medical College. She was selected as Dean by Maharashtra Public Service Commission.
M. No. : +91 9552012233 Email : medicaldean@paruluniversity.ac.in
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Dr.Devanshu Patel, a dynamic, visionary and proactive leader, is President of Parul University. His unflinching commitment to the cause of education and whose continuous efforts for spreading the cause of education not only in Gujarat but also in different states of India and also in 49 different countries have resulted in more than 25,000 students pursuing their undergraduate, post graduate and doctoral degree programmes in 34 academic institutions offering more than 160 degree programmes.
Dr. Atul Kumar Saxena
Medical Superintendent
Dr. Atul Kumar Saxena is a Medical Superintendent at Parul Institute of Medical Science & Research.Dr. A.K.Saxena, Medical Superintendent, brings to PSH a vast surgical experience of over 35 years in General Surgery. He is an alumnus of Baroda Medical College. He has worked at the Government Medical College & SSG Hospital, Baroda in various capacities since 1981. He has handled administrative duties as Medical Superintendent of 1500 bed SSG Hospital, Baroda, Additional Dean of Baroda Medical College and Head of EM Dept. He established the Department of Emergency Medicine at Baroda Medical College offering MCI recognised MD programme in EM. He has been on the selection boards of the UPSC & GPSC as subject expert. He has been a UG & PG examiner at various universities in the country and the NBE both for General Surgery & EM. He has guided more than 45 PG students for their research in General Surgery & Emergency Medicine. He has been an assessor for Medical facilities for the MCI and the NBE at Medical Colleges & Hospitals. He has been a member of the Senate and PG council at the M.S. University of Baroda. M. No. : 9825177292 Email : atulkumar.saxena77687@paruluniversity.ac.in
Dr. Dipesh Duttaroy
Director,Post Graduate Studies & Professor,General Surgery
Dr. Dipesh Duttaroy holds more than 38 years of rich and vast experience in General Surgery and is designated as Director – Post Graduate Studies and Professor in Department of General Surgery at Parul Institute of Medical Science & Research. He is superannuated as Professor and Head – Department of Surgery; Medical College Baroda and has also served in various capacities at Govt. Medical College Surat and M.P Shah Medical College Jamnagar. He has been Dean of students – Faculty of Medicine at The Maharaja Sayajirao University of Baroda and as Postgraduate Guide in General Surgery for more than 50 students. As an ex- member of the ethics committee of Medical Council of India and presently ethics committee member HMPCMCE Karamsad and IECHR Medical College Baroda; Dr. Duttaroy holds a dignified position as subject expert in the selection boards for UPSC and GPSC, Examiner at various universities, National Board of Examinations & has been an assessor for accreditation facilities for the MCI and NBE.
Ms. Ekta Modi
Chief Operating Officer
Ms. Ekta Modi represents Parul Sevashram Hospital as Chief Operating Officer. With a vast experience of about 18+ years, she is an expert in the field of administration, quality, branding and marketing along with patient centric approach !
She holds a doctorate in Management Studies along with MBA (Healthcare Management) and certified for MDP by IIM Ahmedabad and AIIMS Delhi
