Bones

Did you know that bones are teaming with life? They are not the washed-out, white material like the ones we stumble across on the side of a trail. That forest find is what remains once they are outside the body. Inside the body, they are a hive of activity, and are transforming, rearranging, and building new cells every second. They are also full of blood vessels and rich with life.

Bones have the ability to remodel themselves on a constant basis. Remodeling is the replacement of old bone tissue with new bone tissue. It involves the process of bone-building by cells called osteoblasts and bone resorption by cells called osteoclasts, which break down old bone. Once the bone has been broken down, the components of it (such as the mineral calcium), are distributed to the rest of the body through the bloodstream and used for other processes.

 In the average healthy adult between 25-50 years of age, five to seven percent of bone mass is recycled every week. Turnover rates vary in different areas of the skeleton and in different areas of a bone. For example, the bone in the head of the femur may be fully replaced every six months, whereas the bone along the shaft is altered much more slowly.

 Bone changes with Aging

Until about the age of 50, bone density tends to stay stable with equal amounts of bone formation and resorption. After age 50, bone resorption outpaces bone formation and bone loss often accelerates. This makes conditions such as osteopenia and osteoporosis more probable. Osteopenia is the precursor to osteoporosis which is a decrease in bone mass from low levels of calcium in the bone. This decrease in bone mass makes fractures more likely.

While this could seem discouraging, there are things that we can do to mitigate this process.

What can I do to keep my bones healthy?

Include physical activity in your daily routine:

Bone changes in response to the forces placed upon it, and therefore, your bone adapts by building more bone and becoming denser. Therefore, the more healthy stress you place upon your skeletal system the denser your bones will become.

Weight-bearing exercises, such as walking and jogging, and resistance exercises such as weight lifting can help you build strong bones and slow bone loss as you age.

Include plenty of calcium in your diet:

For adults aged 19 to 50 the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. Additional minerals important in bone health are phosphorous and magnesium.

Pay attention to your vitamin intake:

Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the recommended daily dose is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.
Good sources of vitamin D include oily fish, such as salmon, trout, whitefish, and tuna. Additionally, mushrooms, eggs, and fortified foods, such as milk and cereals. Sunlight also contributes to the body's production of vitamin D. Vitamin C and A are also important in normal bone growth. If you find it difficult to get enough vitamins and minerals from your diet, ask our Naturopathic Doctor about supplements.

Avoid or minimize substance use:

Don't smoke as it reduces the blood supply to your bones. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.

The best way to ensure bone health, is to pay attention to your diet, get moving, get lifting, and if you need help in determining the best way to do that, come and meet with one of our experienced therapists or our naturopathic doctor at Perseverance Physiotherapy and Wellness Center.

Written by Anja Roberts, PT

Websites referenced:

https://courses.lumenlearning.com/boundless-biology/chapter/bone/

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060