An adult human being has 206 bones in the body. Mainly, bones
consist of collagen fibers and an inorganic mineral in the form of small
crystals. Living bone in the body contains between 10% and 20% of water. Of its
dry mass, approximately 60-70% is bone mineral. The rest is collagen, which is
the main fibrous protein in the body. The inorganic mineral calcium phosphate
is found in the chemical arrangement termed calcium hydroxylapatite. This is
the bone mineral that gives bones their rigidity.
Basically, the bone tissue is of two types - cortical and
cancellous, which gives bone rigidity and a coral-like three-dimensional
internal structure. Other types of tissue found in bones include marrow,
endosteum, periosteum, nerves, blood vessels and cartilage.
Bone is an active tissue composed of different types of bone
cells. Osteoblasts are involved in the creation and mineralization of bone;
osteocytes and osteoclasts are involved in the re-absorption of bone tissue.
People lose bone mass or density as they age, especially women
after menopause. The bones lose calcium and other minerals, causing bone loss.
Bone loss can cause osteoporosis, where bones can become so thin that they
break. Fractures from osteoporosis are a leading cause of disability. The good
news: Osteoporosis isn't a natural part of aging. There's plenty we can do to
keep our bones strong and healthy.
How to keep bones strong as we age -
Due to significant changes that affect adversely the health of
bones with age, people have to take special precautions to prevent or slow down
the process of changes.
Take nutrients for bones - Calcium is a crucial building block of bone tissue.
Vitamin D helps body absorb and process calcium. Together, these two nutrients
are the cornerstone of healthy bones. Milk and other dairy products are
excellent natural sources of calcium. One can have adequate amounts of these by
eating three servings of dairy products a day. Other good food sources of
calcium include calcium-fortified orange juice, leafy green vegetables, and
broccoli. Researchers believe that most people fall short on vitamin D, a
critical nutrient. Older people are especially at high risk of vitamin D
deficiency, the reason being that the body becomes less efficient at producing
vitamin D as we age.
Experts recommend across the board 1, 000 mg of calcium a day
for most adults and 1, 200 mg/day for women after menopause and men after 70.
Normally, adults need at least 600 IU of vitamin D per day for bone health,
whereas adults 70 years and older need 800 IU of vitamin D a day to prevent
falls and fractures.
Besides these two essential nutrients, bones also require
protein, vitamin B12, magnesium, vitamin C, and other nutrients. Unfortunately,
the diets of many older people fall short on some of these nutrients. So, even
if they're getting calcium and vitamin D, they're still losing bone.
Avoid highly processed food - Processing robs some foods of their natural nutrients.
Even when vitamins or minerals are added, processed foods usually lack the full
array of nutrients found in natural foods.
Choose whole foods - Choose foods with whole grains, which are far richer in
nutrients linked to bone health. Look at the ingredient panel of breads,
cereals, and other products made with grain. The first ingredient should be a
whole grain.
Go for variety of foods - If you're cooking for yourself, it's easy to get stuck in
a rut. You are likely to miss out on the variety that ensures a healthy diet.
Try a new grain, such as bulgur or quinoa. Choose vegetables from across the spectrum
of colors, from leafy greens to red sweet peppers. Nutritionists say that a
colorful diet will help ensure a balance of nutrients necessary for good bone
health.
Plan a regular schedule of exercise - Bones are living tissue like muscles and
so they respond to exercise as well. Young women and men, who exercise
regularly, generally achieve greater peak bone mass (maximum bone density and
strength) than those who do not. For most people, bone mass peaks during the
third decade of life, after which people begin to lose bone. As a matter of
fact, exercise stimulates bone formation, when bone put under moderate stress
responds by building density. Depending on your age and workout regimen, it can
either increase or maintain bone-mass density.
The best exercise for bones is the weight bearing kind that
works against gravity. Some examples of weight bearing exercises are weight
training, walking, hiking, jogging, stair climbing, tennis and dancing. Some of
exercises fail to exercise all parts of the body like walking will only
strengthen muscles and bones of the lower part. And, therefore, a holistic plan
of exercise should include working out all parts of the body. So, working out
with weight-training machines, free weights, or resistance bands, as well as doing
exercises that use your body weight as resistance, for example sit-ups and
push-ups, or yoga will all build bone density.
It is advisable to begin exercising when one is young to build
and maintain bone strength and mass. A suitable plan of exercise is also
recommended, if you are at a high risk of fracture especially if you are over
70 or have broken bones easily in the past, to keep fit safely without causing
further fractures. But this category of people should begin working out under
the supervisions of an expert. A word of caution for those, who have not
participated in any kind of exercise for a long time, is to consult a doctor
before beginning an exercise schedule. After getting a green signal, they
should approach an expert, who is well versed with all aspects of exercise, in
order to take help in formulating a suitable exercise plan.
Limit caffeine - Having too much caffeine can decrease the amount of
calcium you absorb. Adults should aim for no more than 400mg of caffeine per
day (about 2-3 cups of coffee per day). Pregnant and breastfeeding women should
have no more than 300mg caffeine per day.
Limit alcohol - Drinking alcohol can contribute to bone loss. If you
drink, have no more than 2-3 drinks per day. Have no more than 15 drinks a week
if you are a man and no more than 10 drinks a week if you are a woman.
Quit smoking - If you smoke, you may have faster bone loss and a higher risk of
bone fractures than non-smokers.
The bottom line -
It is well evident that we all lose bone density with age,
variability of which depends on our lifestyle. Our food and exercise habits
greatly influence the health of bones. By eating foods rich in nutrients,
avoiding processed foods, consuming whole and variety of foods, limiting intake
of alcohol and caffeine, quitting smoking, and by doing regular exercise, we
can halt or slow down the process of loss of bone density, occurring with age.
In fact, healthy bones contribute immensely to overall
well-being of people, especially so when people are aging. With age people
normally start losing bone density, due to which they become liable to sustain
fractures. As a matter fact, with due precautions aging people can delay or
prevent loss of bone density by making appropriate changes in their lifestyle.
This article provides correct information about how to build stronger bones.
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