Everything You Should Know About bone health

bone health

Bones provide our bodies a lot of support which allows us to use muscles to run, walk or even hold a child. The bones protect our organs as well as store and release calcium. Calcium is essential not only for constructing bone health bones but also for functioning all cells in our bodies. 

As previously mentioned that bones are important so we all should know the basics of bones – how they function to grow, build or weaken, and break. In particular, we should know about bone metabolism and how bone constantly changes in its way, regenerating itself throughout our lives. Somehow, we know that certain people are more susceptible to developing osteoporosis (thinning of bones) because their bone metabolism is causing excess bone loss and doesn’t support the adequate reconstruction of bone. A healthy diet and regular exercise are essential to maintaining bone health but cannot solve the metabolism issue. Doctors can provide treatments for those at risk of weakening their bones.

According to a study, half of the people in our country over 50 are suffering from weak bones. The good part is that regardless of how old we are, there are many options we can take to stop bone loss and create new bone.

Why Bones Are Important

Bones and the skeleton perform numerous important roles within the human body, such as:

  • They are providing storage and provision of calcium that is necessary for all organs and cells of the body when food sources are not sufficient.
  • Giving our bodies the support and attachments to muscles that enable our bodies to move as well as utilize our trunk, limbs, and head.
  • Protecting and enclosing important organs.
  • Space for bone marrow in which all kinds of bone cells and blood are created.

Bone cells can respond quickly to changes in their environment. The increased stress can help strengthen the bone structure to prevent fracture. Insufficient stress like oversleeping and weight can quickly weaken bones.

Although the outside of a bone appears like rock, inside, it more closely resembles a coral-like lacy and is surrounded by a tough solid shell. In contrast to rock, bones are an organism that are always changing. Complex functions take place within an apparently solid, and stable structure.

What Is Bone Remodeling?

The body’s skeleton is formed and then grows to its adult size through the process known as modeling. The body then regenerates completely — or remodels approximately every ten years. Remodeling is the process of removing bones that are old and replacing them with new healthy bone tissue. This keeps the bone as well as its cells strong and healthy and lets the bones supply calcium to the body.

Maintaining the skeleton in good condition requires a flat removal and the replacement of bone tissues. For healthy young adults, it is estimated that the volume of bone that is removed and substituted is roughly the same. This is known as beneficial bone remodeling. As we get older, the remodeling process could be out of alignment, resulting in the loss of bone strength and structure and may lead to bone disease, including osteoporosis.

Nutrition and Bone Health

Nutritional health ensures your body is stocked with the proteins, minerals, and vitamins required to build and rebuild bone.

Zinc, phosphorus, calcium, and magnesium are all essential minerals that come from our food sources. Vitamins K, D, and A are important to ensure that our bones function correctly. If we don’t have these essential nutrients, bones may weaken and are more prone to breaking.

Vitamin D and calcium are well known for their crucial role in developing solid bones. Our body’s skeleton is the principal storage facility for calcium. Vitamin D aids our bodies in efficiently absorbing calcium from our food sources. Also, vitamin D is important to help bone-forming cells in mineralizing bone proteins into tough tissue.

If we don’t have sufficient minerals in our food to supply calcium to all body cells that require it, calcium gets removed from the bones. Osteoporosis, the most prevalent bone disorder, can be caused by a deficiency of calcium and other minerals.

Dairy products, such as cheese and yogurt, along with cereals, soy products, and leafy green vegetables, are all excellent food sources of calcium. Calcium supplements may also be beneficial in the event that you avoid dairy products.

Physical Activity and Bone Health

Staying active and following a regular exercise program is important to maintaining healthy bones. Weight-bearing exercise is especially important for maintaining bone strength and preventing osteoporosis.

Maintaining a healthy lifestyle and exercising regularly is essential for maintaining strong bones. The weight-bearing exercise is crucial to keep bone density strong and keep osteoporosis far away.

Exercise that involves weight loss can slow down the loss of bone mass in older humans. Muscle mass maintenance also protects the bone’s surrounding structure and can prevent falling. Weight-bearing is any activity you perform on your feet, which works your muscles and bones against gravity. Regular exercise that involves weight, such as walking, dancing or jogging, climbing stairs, or playing team sports, stimulates your body’s bone-forming cells. Also, it helps in maintaining good bone health.