It’s never too early to protect your bones

Simple biology teaches us that, generally, the
bone protects the delicate organs of the body
— in addition to being the framework that
props up the skin and gives it shape. Without
the bones, the skin would just be a drag,
literally.
Scientists say at birth, we have about 270
bones, which systematically fuse together as
we grow. By the time we reach adulthood, the
normal adult human has 206 bones in all; and
this underscores the importance of the
skeleton to overall human health.
Bone functions
Scientists say the skeleton provides the
framework that supports the body and
maintains its shape. For instance, they say,
without the rib cages, costal cartilages, and
intercostal muscles, the lungs would collapse.
Again, the joints between bones allow
movement, with some allowing a wider range
of movement than others. “Movement is
powered by skeletal muscles, which are
attached to the skeleton at various sites on
bones. Muscles, bones, and joints provide the
principal mechanics for movement, all
coordinated by the nervous system,” scientists
enthuse.
The skeleton’s most potent functions seem to
be the fact that it protects many vital organs.
For instance, Wikipedia says, the skull
protects the brain, the eyes, the middle and
inner ears. The vertebrae protects the spinal
cord; while the rib cage, spine, and sternum
protect the human lungs, human heart and
major blood vessels.
Moreover, the clavicle and scapula protect the
shoulder; the Ilium and spine protect the
digestive and urogenital systems and the hip;
the patella and the ulna protect the knee and
the elbow respectively; while the carpals and
tarsals protect the wrist and ankle.
Scientists also note that the skeleton is the
site of haematopoiesis — that is the
development of blood cells, which takes place
in the bone marrow.
The bone matrix stores calcium and is
involved in calcium metabolism. The bone
marrow can store iron in ferrotin and is
involved in iron metabolism and some
hormone regulations and fat deposition.
Since the human bone is this important, it
becomes absolutely necessary to “pamper” it,
with the overall aim of keeping it healthy as
the decades roll by. How do we achieve this?
Here we go…
Eat bone-friendly diet
Family physician, Dr. Damilare Okikiolu, says
while a healthy, bone-friendly diet programme
should be maintained throughout life, by the
time we hit age 30, it becomes a lot more
important to eat more of these foods.
“This is because most people will reach their
peak bone mass between the ages of 25 and
30; and by the time we reach age 40, we
slowly begin to lose bone mass. In order to
keep your bone healthy and going, you must
eat foods that will nourish your bones.
“If we must achieve good skeletal health as we
age, the plan must be effected through the
age. And this is instructive for expectant
moms. They must eat foods that will help the
foetus’ growth in the womb, starting from the
moment they know they have conceived; and
after birth, the growing child must also be
exposed to bone-nourishing diet that will
steer him towards good health as he ages,”
the doctor counsels.
So, what foods can you eat to nourish your
bone? Nutritionist, Dr. Remi Omotunde, says
since healthy bone is crucial for good
posture, balance and strength, we must take
foods rich in calcium and phosphorus, while
not neglecting to take in reasonable quantity
other nutrients such as vitamins, proteins and
minerals.
While warning against taking calcium
supplements without doctor’s supervision,
Omotunde says eating calcium-rich foods will
make up for any perceived calcium deficiency
and also keep the bone healthy.
Such foods include low- or fat-free milk,
home-made orange juice, dairy products such
as yogurt and cheese, nuts and seeds, dark
green leafy vegetables, among others.
Again, the online portal, OrthoInfo, advises
that Vitamin D supplement is necessary to
ensure that the calcium that adolescents take
is absorbed in the intestines.
“Sodas and carbonated beverages should be
avoided for many nutritional reasons,
including for bone health and to prevent
obesity. This is because sodas decrease
calcium absorption in the intestines and
contain empty calories. Milk, calcium-fortified
juices, and water are better beverage
alternatives for all age groups,” the portal
reports.
Exercise
The Professor of Anatomy and Medical
Director, MART Life Health Services, Oladapo
Ashiru, says as we age, we need to keep
moving.
He counsels, “Aerobic exercise boosts your
metabolism and helps you burn fat. Strength-
training exercises increase muscle mass,
boosts your metabolism and strengthens your
bones. Do more gardening and dancing. Take
longer walks or try biking. Make it your goal
to be active for a total of 30 minutes or more
a day, on most days. It is for maintaining a
healthy body composition, more lean muscle
mass and less body fat as you get older. But
don’t overdo it.”
Quit smoking
Ashiru maintains that smoking is an insidious
enemy that depletes bone mass; and that to
maintain bone health, you must stop if you
are a smoker; or don’t start if you aren’t one.
He explains, “Several research studies have
identified smoking as a risk factor for
osteoporosis and bone fracture. Worse still, at
least one study suggests that exposure to
second-hand smoke during youth and early
adulthood may increase the risk of developing
low bone mass.”
Indeed, experts warn that the longer you
smoke and the more cigarettes you consume,
the greater your risk of fracture in old age.
They say osteoporosis risk is 2.5 times greater
for male and female smokers than for non-
smokers.
Reduce salt intake
Harvard scientists warn that the more salt you
take in, the more calcium your body flushes
out in the urine. “If calcium is in short
supply, it can be leached out of the bones.
So, a diet high in sodium could have an
additional unwanted effect — the bone-
thinning disease known as osteoporosis,” the
scientists reveal.
They conclude that, based on scientific
studies, reducing salt intake causes a positive
calcium balance, “suggesting that reducing salt
intake could slow the loss of calcium from
bone that occurs with ageing.”
Alcohol
A professor of internal medicine at the
University of Nebraska Medical Centre,
Terrence Donohue Jr., warns that chronic
consumption of excessive alcohol can inhibit
the formation and function of new bone cells.
“The result is decreasing new bone formation
required for maintenance of bone health and
healing after bone injuries,” he says.