Effective Exercise and Diet in Preventing Osteoporosis

    /    บทความ    /    Effective Exercise and Diet in Preventing Osteoporosis

Better Posture, Better Health.

Effective Exercise and Diet in Preventing Osteoporosis

Maintaining strong and healthy bones is essential for overall well-being and longevity. The risk of developing osteoporosis increases with age. Osteoporosis is a condition that weakens bones making them fragile and more likely to break. While osteoporosis can affect individuals of all ages, it is more prevalent among older adults. However, with the right lifestyle choices like regular exercise and a balanced diet, bone health can be promoted and the risk of osteoporosis can be reduced. 

Understanding Osteoporosis

  • Exercise for Bone Health

Regular exercise plays a vital role in building and maintaining strong bones. Weight-bearing exercises, which require your body to work against gravity, are particularly beneficial for bone health.

The activities that stimulate the bone health include:

Weightlifting or strength training: Resistance exercises using weights, resistance bands, or weight machines can help strengthen bones and increase muscle mass, providing support and protection to the bones.

Walking or jogging: Weight-bearing aerobic activities are excellent for promoting bone health, as they exert force on the bones and stimulate bone remodeling.

Dancing: Dancing involves rapid movements, changes in direction, and jumps, which are not only enjoyable but also contribute to bone health.

  • Nutrition for Bone Health

A well-balanced diet plays a crucial role in maintaining optimal bone health and preventing osteoporosis. Key nutrients and food sources that support bone health include: 

Calcium is a fundamental mineral for bone health. Dairy products like milk, cheese, and yogurt, as well as leafy green vegetables like kale and broccoli, are excellent sources of calcium.

Vitamin D is essential for calcium absorption and utilization. Sunlight is a primary source of vitamin D, but food like fatty fish such as salmon, mackerel, egg yolks, and fortified foods can also provide a rich source of Vitamin D. 

Protein intake is necessary for maintaining bone strength and promoting the repair and growth of bones. Lean meats, poultry, fish, legumes, nuts, and seeds are sources of high-quality protein.

Magnesium aids in bone mineralization and metabolism. Magnesium are rich in food such as whole grains, nuts, seeds, and green leafy vegetables.

  • Lifestyle Factors

In addition to exercise and nutrition, lifestyle factors also have a significant impact on bone health and reduce the risk of osteoporosis. Common important lifestyle factors regarding the bone health topic include: 

Tobacco and alcohol consumption: Smoking and excessive alcohol intake have been associated with lower bone density and an increased risk of fractures. Quitting smoking and moderating alcohol consumption are important steps in maintaining bone health.

Healthy body weight: Both being underweight and overweight can negatively affect bone health. Maintaining a healthy weight through a balanced diet and regular exercise can help prevent osteoporosis.

Fall prevention: Falls are a significant cause of fractures in individuals with osteoporosis. Take steps to minimize fall risks by ensuring a safe living environment, using assistive devices if necessary, and practicing exercises that improve balance and coordination.

Osteoporosis is a serious health concern so prevention is the good way by incorporating regular exercise, adopting a bone-friendly diet, and implementing a healthy lifestyle. If you would like to consult and seek professional guidance on how to effectively manage exercise, nutrition and lifestyle to optimize bone health, visit PrimoCare Medical Clinic as we are always ready to take care of you and for your optimal wellness. You can inquire or make an appointment in advance here.


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Why is PrimoCare Medical Clinic Unique?

    /    บทความ    /    Why is PrimoCare Medical Clinic Unique?

Better Posture, Better Health.

Why is PrimoCare Medical Clinic Unique?

PrimoCare is a clinic that provides patient-oriented care as the core of the services. Our experts are with great intentions to take care of you in every step of your health journey with empathetic and continual care. 

At PrimoCare, we provide both curative and preventive services to help you to build a foundation for good health and make sure the patients are able to maintain sustainable healthcare. 

PrimoCare believes that quality healthcare begins with a strong patient-doctor relationship. Our team of dedicated and compassionate physicians takes the time to get to know each patient, understanding their unique needs and concerns prior to discussing and making decisions on treatment plans together with our patients. 

Why should you choose PrimoCare? 

  • We care for you empathetically
  • We spend more than enough time with patients to discuss on their problems
  • We actively listen to understand the patients and are open to discuss with them about their own plan of treatment
  • We try our best to provide the most easily-accessible, convenient and least waiting time service with continual care

Our Services

At PrimoCare, we provide curative and preventive medical services. 

Identifying the root cause of the symptoms you are suffering need major attention so that the patient can receive the proper treatment according to the symptoms. For PrimoCare’s curative medical services, you can get: 

  1. Diagnosis and treatment of general diseases, chronic diseases and minor injuries
  2. Psychotherapy : provided by psychologist or psychotherapist
  3. Physical Therapy : including physiotherapy and rehabilitation exercise
  4. Diet Therapy : provided by family doctor and dietitians

We believe that prevention is better than cure. So by catching and treating health issues early, we can help our patients avoid more serious and costly problems down the road. As PrimoCare’s preventive medical services, you can get: 

  1. Annual Health Check-up
  2. Chronic Disease Screening
  3. Mental Health Screening
  4. Physical Analysis by Physiotherapist
  5. Vaccinations

Another thing that sets us apart is our commitment to staying up-to-date and aim that we are providing the highest standard level of care as possible to make sure our patients receive accurate, efficient and most proper care to each of them according to their situations.

Our Associate Medical Director, Dr.Cherrywin Kongma said “A doctor’s responsibility isn’t just to treat diseases, but it is to treat the patient in every aspect of life, including  physical, mental, social and spiritual. We need to truly understand our patients and look after their total wellbeing, for them to thrive.”

PrimoCare Medical Clinic is dedicated to providing personalized, preventative, and convenient care to our patients. We strive to be the trusted healthcare partner for our patients, helping them to live their healthiest lives.

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Tips and Techniques to Help Athletes Avoid Common Sport Injuries

    /    บทความ    /    Tips and Techniques to Help Athletes Avoid Common Sport Injuries

Better Posture, Better Health.

Tips and Techniques to Help Athletes Avoid Common Sport Injuries

There are numerous health benefits of engaging in sports and physical activities including physical fitness improvement, mental well-being, and overall performance. However, the risk of sports injuries is an unavoidable part of an active lifestyle. To keep athletes in top form and reduce the likelihood of injuries,taking preventive measures play an important role. Explore the tips and techniques to avoid common sport injuries. 

  • Warm Up and Cool Down 

Proper warm-up and cool-down routines are an essential part of injury prevention. Before starting any physical activity, spend 10-15 minutes for some warm up exercises to enhance blood flow to the muscles and let them prepare for the demands of exercise. Likewise, cool down after workout by gradually reducing the intensity and incorporating stretching exercises to prevent muscle tightness.

  • Strength and Flexibility Building

Building strength and flexibility is important for injury prevention. Strength training exercises provide stability to major muscles and support for the joints. Incorporate stretching exercises into routine can improve flexibility and reduce the risk of muscle strains and joint injuries.

  • Appropriate Equipment and Gears

Appropriate equipment and gears are crucial in preventing sports injuries. Make sure to have well-fitted, supportive athletic shoes that are suitable for specific activity. For sports that involve impact or contact, don’t forget to wear protective gears such as helmets, mouthguards, shin guards, or pads to minimize the risk of serious injuries.

  • Follow Proper Technique 

Practicing proper technique is crucial for injury prevention. Whether it’s a specific sport or exercise, taking time to learn and execute the correct technique will optimize the performance. Seeking guidance from coaches, trainers, or experienced athletes can help ensure the proper form and assist in reducing the risk of strains, sprains, or other injuries caused by improper movements.

  • Listen to the Body and Rest

Listening to the body and allowing ample time for rest and recovery is essential. Pushing through pain or ignoring signs of fatigue can lead to injuries or severe conditions. Pay attention to any discomfort or pain and remember to modify the activities accordingly. Certain rest among the exercises will help the body heal and prevent overtraining.

  • Maintain Balanced and Nutritious Diet

Maintaining a balanced and nutritious diet plays a crucial role in maintaining overall health and also in injury prevention. Proper nutrition supports muscle growth, repair, and recovery. Ensure the consumption of a variety of fruits, vegetables, lean proteins, and healthy fats to provide the body with the necessary nutrients for optimal performance and injury prevention.

  • Stay Hydrated

Hydration is key for preventing muscle cramps and maintaining optimal physical performance. Be hydrated before, during, and after exercise. Water is generally the best choice but sports drinks can be beneficial during prolonged, intense workouts to replenish electrolytes for athletes.

  • Cautiously Increase Intensity and Duration

Avoid skipping steps and jumping into intense workouts or activities without proper conditioning. Cautiously increase the intensity, duration, and frequency of the training sessions to allow the body to adapt and build strength over time. Jumping into intense workouts can lead to overuse of muscles and can result in muscle imbalances.

  • Seek Professional Guidance

It’s always a good idea to seek guidance from professionals if you’re new to a sport or experiencing recurring injuries. The professionals can provide expert advice, assess the techniques, create personalized training programs, and help identify any underlying issues that may contribute to the injuries according to the individual needs. Following preventive measures can help athletes reduce the risk of common sports injuries and maintain the performance at optimal levels while enjoying the benefits of physical activity.

Visit PrimoCare Medical Clinic to consult and discuss the best physical activity plan for you. We are always ready to take care of you and for your optimal wellness. You can inquire or make an appointment in advance here.


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