Healthy Bones, Strong Body

What You Do for Your Bones Now, Can Impact What Your Bones Do For You Later

Having healthy bones is critical to our overall health because our bones provide us with mobility, giving us the freedom to do the things we want to do. In addition to mobility, our bony skeletons also provide support and protection for the body.

Another little-known function of bones is as a storehouse for calcium, magnesium, phosphorus and other nutrients. According to holistic pharmacist, fitness instructor and health author Sherry Torkos, these essential minerals play an important role in other systems in the body such as the nerves and muscles. Thus, our bodies are continually removing minerals from our bones in order to maintain adequate supplies of these elements in other areas of the body. But, they must also keep enough minerals on hand to manage any changes to their primary weight bearing and support responsibilities. If the body removes more calcium from the bones than it replaces, or if we are not consuming adequate amounts of these minerals from diet and/or supplements, the end result is that bone loss occurs and the bones become weaker and have a greater chance of breaking. A condition called osteoporosis, which occurs more commonly when people get older, happens when bones become fragile and break easily.

"The good news is, there are steps you can take to help prevent this," notes Torkos.
"Building strong bones early in life can be the best defense against osteoporosis later. During our childhood and teenage years, the body makes the greatest amount of bone, known as peak bone mass. Bone density is maintained for about 10 years during which there is a balance in the formation of new bone and bone loss. As men and women enter their 30s bone loss begins and more bone is broken down than is replaced. "

There are things young people (and older people!) can do now, to ensure their bones will be strong enough to support them later in life:

Get your Calcium, Magnesium and Vitamin D - While most people get plenty of the mineral phosphorus in their diets, the same is not always true of the other most vital minerals - calcium and magnesium. Our requirements for calcium, magnesium and vitamin D vary depending on our age, gender and life-stage (pregnancy and lactation increase requirements). The guidelines are set by the Institute of Medicine. Milk and other dairy foods, such as cheese and yogurt, are excellent sources of calcium (one 8-ounce glass of milk has about 300 mg of calcium). Other calcium-rich foods include broccoli, dry roasted almonds, and kale. Some foods, such as juices and cereals, may be fortified with calcium. Vitamin D is important because it enables the body to absorb calcium. Milk and some other foods have vitamin D added. Also, sunlight is important for activating vitamin D. Supplements containing calcium and vitamin D can also be used if it's necessary to boost your intake from dietary sources.

Weight-Bearing Exercise is Important - Kids and adults should exercise to build bone mass and strengthen bones. Regular weight-bearing exercise like walking, jogging, tennis, or aerobic dance routines can help people reach the best possible peak bone mass when they are young, and help keep that bone strength throughout life. For safety's sake, talk with your doctor before you begin an exercise program.

There are certain groups of people who are at higher risk of developing osteoporosis, so they'll want to pay particular attention to their bone health. The risk of osteoporosis increases as you get older, and is also greater if you're female, are of Caucasian or Asian descent, or have a family history of osteoporosis. Smoking, drinking alcohol in excess, and taking certain medications can also contribute to the disease.

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