Keeping Bones Healthy

Bones are made up of both living tissue and non living substances. The part of the bone that is “alive” is made up of nerves, collagen, blood vessels, and other living cells. Bones also contain osteoblasts and osteoclasts. Osteoblasts help form bone structure, and osteoclasts eat the old bone away. It is very important to understand that bones are not hard, permanent structures in our body, but made of living cells that can deteriorate and be damaged. It is essential to keep bones healthy and strong to ensure normal function and proper movement as we get older. Bone health may deteriorate due to old age, cancer treatments, diet, heredity, and being physically inactive.

The first way to ensure proper bone health is to get plenty of calcium. Women are especially susceptible calcium deficiency as they need more than men do. Calcium and Vitamin D work together to strengthen bones, and the best sources are dairy products such as milk, cheese and yogurt. Eating a balanced diet with a combination of protein, carbohydrates, and mono and polyunsaturated fats has also been found to be effective in maintaining healthy bones. Sticking to healthy versions of these foods is essential. For example getting your carbohydrates from whole grains instead of white bread will be more beneficial to other aspects of your health. Other lifestyle choices that will keep bones functioning properly include limiting alcohol intake, watching your posture, and exercising weekly. Weight bearing exercises are extremely helpful in applying pressure on bones, making them stronger.

If you are concerned about bone density, see your doctor who can measure your bones for you. Furthermore, if you are over 50, have a family history of osteoporosis, have had cancer treatments, or break a bone easily you should see your doctor on a regular basis to ensure proper bone health.