Your skeleton is always with you, but you probably don’t think about it much–except maybe around Halloween. Let’s take a look at what those bones do for you, and what you can do for them.
More than just scaffolding
Bones do a lot more than just provide structure for the body. They protect organs, anchor muscles, and act as storage banks for minerals such as calcium. Bone marrow is also where red blood cells are made. The entire skeleton is composed of living tissues that are constantly being broken down and remade.
Fragile bones, the danger zone
People with high bone density are less at risk of osteoporosis because they have plenty of bone in reserve as they age. In fact, when it comes to bones, slimmer is not necessarily better. A strong correlation exists between being underweight and having low bone density, which makes being a lightweight a risk factor for fractures.
Nutrition for strong bones
About 99% of the body’s calcium is stored in the bones. If our diets don’t supply us with enough calcium, it will start to get pulled from the bones. Ideally this is more of a loan than a theft. But to keep a steady flow of calcium coming in, it’s best to make sure you’re eating the right foods. Dairy products may come to mind, but there are many other calcium-rich foods, including seeds, leafy greens, almonds, salmon and soybeans.
Additionally, you should be getting plenty of vitamins D and C to help with absorption of calcium and overall bone development. A good way to get Vitamin D is from the sun, but it can also be taken in supplement form. Vitamin C is found in many fruits and vegetables, especially citrus, peppers, cranberries, and rose hips. Many cruciferous vegetables like broccoli, kale, cauliflower and brussels sprouts provide both calcium and vitamin C, and more.
Weight-bearing exercise
Weight-bearing exercises involve standing upright so that your bones must support your weight. Examples include walking, running, dancing, stair-climbing, jumping rope and weightlifting. Other forms of cardio, such as biking and swimming, are great for your overall health, but they don’t directly contribute to bone health because they fail to put stress on the bones of the legs and feet.
The spine’s special role
The spinal cord is literally central to bone health–it connects everything. If your spine is not happy, you won’t be happy when you move. So make sure you’re giving it special attention in your exercise routine and body mechanics. Yoga and Pilates are full of postures that support a healthy back, but even just walking and sitting up straight go a long way to keeping the spine in good shape.
“When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain. While it’s important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too. ”
Come visit us at Parkside
Come see our expert team at Parkside Clinic where we tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.