Protect Your Bones. They will Protect You
Many animals have skeletons to support, protect, and move their bodies. Humans are vertebrates, which means we have a spinal column, sometimes known as a backbone. This may remind you of the phrase “have a backbone” that some people use to encourage others to be bold.
Our extensive skeletal system, include bones, cartilage, tendons, and ligaments, in addition to the backbone. Our brain is protected by our skull, while our heart and lungs are protected by our ribs. The skeleton bends at several joints, including the knees and ankles. Joints are the places where two or more bones come together. Besides their obvious structural role, bones perform a wide variety of additional vital biological tasks, such as wound healing, organ protection, and nutrition storage. The 206 bones that make up the human skeleton are essential for maintaining stability and mobility.
The human bones skeleton grows with us. The body builds bone mass as youngsters and young adults, reaching a peak around the age of thirty. After then, the pace at which the body renews bone mass is slightly slower than the rate at which it loses bone mass. All the same, the strength of your skeleton fluctuates with time. You become increasingly vulnerable to injury as you age. Fortunately, you can take actions to stop the “thinning” of your bones, known as osteopenia, and avoid osteoporosis.
Sirwiss works with health experts who can assist you with any health-related issue, and you don’t even have to leave your house. They can show you how to care for your bone structure. Continue reading to learn about the importance of bones and how having strong bones may make a big impact in your life.
5 Types of Bone
Based on their structure and function, the bones in your body are classified into five distinct categories.
1. Long Bones
Long bones, as their name suggests, are more in length than width.
Some examples include:
- Femur (Thigh Bone)
- Humerus (Upper Arm bone)
- Bones Of Your Fingers And Toes
Long bones sustain your body’s weight and facilitate movement.
2. Short Bones
Short bones are roughly cube-shaped and have highly even dimensions. The wrist and ankle bones are good examples. The mobility and stability of the hand and foot are largely dependent on the small bones that make up the wrist and ankle.
3. Flat bones
In reality, flat bones are thin and have a tiny curvature.
The following are examples of flat bones:
1. Cranial Bones
2. Scapula (shoulder bone)
3. Ribs
The function of flat bones is generally to shield vital organs. See how the bones in your skull protect your brain. Muscles can also attach to the flat bones in your body. One such example is the bone in your shoulder.
4. Irregular bones
Your body’s irregular bones come in all sorts of complicated shapes.
To cite a few examples:
1. Vertebrae
2. Pelvic Bones
3. The Many Bones of Your Face
As with flat bones, the purpose of irregular bones is to provide armor for the body. The vertebrae, for instance, shield the spinal cord from injury.
5. Sesamoid bones
The sesamoid bones are very minute and conical in form. You can find them all over your body, but especially in your hands, feet, and knees. It’s fascinating how their positioning can change from person to person. One of the most noticeable sesamoid bones is the patella (kneecap). Sesamoids are both tendon bones and tendon-encircled bones. Tendons attach muscles to bones. They serve to reduce stress on the joints and shield the tendons from repeated stress. The muscles and tendons that are situated near them benefit mechanically from their presence.
How to Properly Take Care of Your Bones
Bone health can be affected by a number of factors as we age. Factors that increase the likelihood of poor bone health are:
- Improper nutrition
- An inactive lifestyle
- A family history of bone-related conditions such as osteoporosis
- Age
- Gender
- Weight
The good news is that there are many things you can do to maintain bone density and strength as you become older. Here, then, are some fundamental pointers for maintaining healthy bone structure.
1. Remain Active
Bone loss can be slowed with an activity regimen. Bone health can be improved by participating in weight-bearing activities including running, walking, stair climbing, and even dancing. High-impact activities should be avoided by people who suffer from osteoporosis. Exercise for about 150 minutes each week is recommended. Conditions affecting the joints of the lower extremities, such as arthritis, might be made more manageable with regular strength training.
2. Stay away from booze and tobacco
Bone health preservation is yet another reason for the benefits of giving up tobacco use. Bone density loss has been linked to both smoking and excessive alcohol consumption. A daily alcohol intake of two drinks is discouraged by medical professionals. Caffeine has been shown to interfere with the body’s ability to absorb calcium, an essential element for bone health, in high doses. Reduced bone density increases vulnerability to bone injuries including breaks and fractures.
3. Maintain a Diet High in Calcium
Your bone density is mostly determined by the amount of calcium in your diet. In order to keep your bones healthy, it’s important to eat plenty of calcium-rich foods. Some key sources of calcium include: *Dairy products, such as milk, cheese, and yogurt *Soy products, like tofu *Leafy greens, like kale *Legumes *Fish, especially salmon and sardines Aim for 1,200 milligrams of calcium everyday if you’re over the age of 50. Supplemental calcium is an option if your diet doesn’t provide enough.
4. The Role of Vitamin D
Vitamin D is necessary for the body to absorb calcium effectively. But sunlight is by far the best way to get your vitamin D. There may be a requirement for adequate compensation if you are to endure the cold northern climate. Thankfully, several foods are high in both vitamin D and calcium, including dairy, soy milk, and fortified orange juice.
Other important places to get your vitamin D fix are:
1. Fatty Fish
2. Egg Yolks
3. Margarine
5. Don’t Neglect Other Essential Minerals
While calcium and vitamin D are the primary bone-building partners, other vitamins and minerals are necessary for optimal absorption, including potassium, magnesium, and vitamin K. You need strong muscles to safeguard your bones, and getting enough protein in your diet will help you maintain that strength. The cornerstones of any diet high in minerals include leafy greens, beans, whole grains, and healthy fats like those found in fish and nuts.
6. Evaluate Your Bone Health
If you are over the age of 65, especially if you are a woman or have a family history of bone health concerns, you should consult your doctor about frequent bone health exams. DXA, a basic X-ray procedure, can be used to assess your bone density on a regular basis. It is indicated for postmenopausal women and other individuals at high risk since it can assist assess the probability of osteoporosis or fractures.