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.
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