Do you know how many bones you have in your body? Your body has a whopping 206 bones supporting you in your daily life.
It’s safe to say without our bones, we’d be pretty useless. Every bone in your body has a specific function that allows us to live the life we want to.
But with an estimated 1.5 million people suffering from bone disease and bone health each year, it’s more important than ever to look after them.
There are many ways you can support your bone health starting today! To know more, keep on reading.
Basic overview of bones
Bones give your body a structure and help hold your muscles and joints together, allowing you to move freely. Together, they form the musculoskeletal system, which protects and supports your organs. They also help store nutrients and minerals in your marrow. While there are 206 bones in your body, they’re usually split into two categories:
- Axial bones: You have 80 of these, which include your ribs, head, sternum, trunk and more.
- Appendicular bones: In your body, you’ll have 126 bones, which cover your shoulders, arms, wrists, legs, hands, hips, feet and ankles.
What ailments can affect bone health?
Many conditions can contribute to the health of your bones, such as:
Osteoporosis
Osteoporosis is a bone condition that affects around 3 million people in the U.K. each year. This condition is common in older adults, causing bones to become more weak, fragile and prone to fractures.
Arthritis
Arthritis, especially rheumatoid arthritis, can cause your joints to become inflamed and swell. This condition also damages your cartilage, causing bones around the joint to erode, contributing to a lack of bone mineralisation.
Celiac disease
In this condition, your body develops an intolerance to gluten, a major protein found in wheat, barley and rye. Your immune system damages and attacks the walls of your small intestine. Because of this, it makes it difficult for your intestine to absorb minerals and nutrients. Celiac disease can create difficulty in absorbing calcium, contributing to weakened bones.
Medications
There are certain medications that can increase your chance of osteoporosis and bad bone health. Some of these medications are corticosteroids, SSRIs, some diabetes medications, proton pump inhibitors, tramadol, seizure medications and anti-estrogen medicines. So, if you’re taking any of these, you might want to speak to a doctor first.
Thyroid disorders
Hyperthyroidism and hypothyroidism can have a direct effect on homeostasis for bone minerals. They can cause your kidneys to lose calcium, causing your bones to struggle with mineral respiration.
Lack of exercise
If you live a sedentary lifestyle and don’t exercise often, your bones are likely to become weaker over time. Bones require stress and weight-bearing exercises to help keep their strength and density.
Why is calcium important for bones?
On average, you need to have 1000mg of calcium every day to have healthy bones. Calcium is an essential mineral that helps your bone development, blood clotting, contraction of muscles and heart rhythm. In order for your body to efficiently undergo these functions, you need a steady supply.
After all, your body receives calcium by eating foods that contain this mineral and drawing from your body. If your body does not have sufficient levels of calcium, it will be borrowed from your bones and then later replaced.
Other factors/ways to support bone health
In addition to taking calcium, there are also a few other things you can do to support your bone health. They are:
Exercise
To ensure you have good bone health, you must exercise every day. Exercise can help you increase your bone mass, strength, and muscle strength, help with balance and coordination, reduce the risk of falls and more.
While a variety of exercises is good, some of the best exercises to consider are weight-bearing and resistance exercises, as they help apply tension, allowing your bone to produce more tissue. Similarly, exercises like yoga and Tai Chi can enhance your balance and coordination, reducing the risk of fractures and falls.
Don’t smoke
Smoking can have a direct effect on how your body absorbs calcium, causing your bones to become weaker and less dense. Nicotine stops the production of cells in your bones that are responsible for healing. Plus, smoking stops your body from being able to break down estrogen, a staple ingredient that contributes to a healthy skeleton.
Eat a well-balanced diet
Eating foods that are rich in calcium can help you have healthy bones. You’ll also want to ensure that you have foods high in Vitamin D. This vitamin helps your body absorb calcium effectively, getting it to work quickly. To give you an idea, here are some foods high in Calcium and Vitamin D:
- Yoghurt
- Seeds
- Almonds
- Leafy greens
- Beans and Lentils
- Whey Protein
- Oranges
- Salmon
- Tuna
- Mackerel
Final Thoughts
Finally, your bones are one part of your body that you can’t overlook. As you get older, your bone health becomes more important than ever. This is why you should strive to eat more calcium-rich foods, exercise and don’t smoke.
Do note that some conditions can be more prone to a calcium deficiency, which you may require supplements for. If you feel you may have a medical condition that we mentioned above, speak to a doctor who will be able to provide you with more guidance about your bone health.