Take care of your bones
Our musculoskeletal health is affected by pandemic lifestyle changes, writes Datuk Dr Badrul Shah Badaruddin
ORTHOPAEDIC conditions such as osteoporosis are often under-reported, underestimated, and therefore, undertreated. The misconception that bone diseases are often seen in the ageing population further contributes to the ignorance surrounding bone health.
The low priority given to bone health has become even more prevalent during the Covid-19 pandemic.
In fact, more than 90 per cent of elective orthopaedic cases in Malaysia were cancelled or postponed due to anxiety surrounding the pandemic.
Delayed assessments, lack of testing, reluctance in obtaining the right consultation and low levels of physical activity may have consequences on bone health.
Physical activity is key in maintaining health, and prolonged periods of no movement will have a direct impact on our muscles and bones, especially bone mineral density.
Spending long hours in front of a screen, maintaining poor posture and seating that is not ergonomic will adversely affect your spine and back.
Another factor that influences bone metabolism is vitamin D. After spending a long time indoors and not getting enough sunlight, the risk of vitamin D deficiency, especially among individuals who do not take daily supplements, may lead to several conditions, including osteoporosis.
KEEP IT BALANCED
Several people have reported weight gain during the pandemic because of a lack of exercise and an imbalanced diet.
This sudden increase in body mass puts pressure on joints, causing pain, in addition to other health conditions.
The pandemic has also resulted in patients missing appointments with doctors due to movement restrictions and the fear of contracting infections in a hospital.
This means that some patients are not receiving medical care for their bone conditions.
This can have a detrimental effect, especially on fracture patients who need frequent check-ups and physiotherapy.
If you have been suffering from aches and pains, or have been diagnosed with bone ailments such as osteoporosis, setting up a consultation with your doctor should top your list.
You can also speak with your doctor to see if you need additional physiotherapy, or any lifestyle adjustments to reach your health goals.
Next on the list should be making lifestyle changes, if you haven’t already started doing so already. Set up a proper workstation at home if you don’t plan to step into the office soon.
Make sure that you invest in a proper table and chair with a laptop stand that allows you to maintain a good working posture.
Include four to five days of light intensity workouts, such as jogging, yoga, swimming and cycling to your routine. Not only will these exercises strengthen your joints and work on flexibility, they also help keep you in good shape.
Talk to your physician about including supplements like vitamin D, calcium and zinc in your diet. You can also up your intake of whole foods like milk, eggs, salmon, green leafy vegetables and lean cuts of meat to give your body the nourishment it deserves.
Finally, take time to educate yourself on the importance of maintaining good bone health.