• Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice
  • Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice
24/7 Health News
No Result
View All Result
Home Article

Bones play an important role in our health – here’s how to keep them strong

September 22, 2023
in Article
Bones play an important role in our health – here’s how to keep them strong
Weight lifting helps keep the bones strong. Liderina/ Shutterstock

Just as our muscles lose strength as we get older, so do our bones. This can have a serious effect on our lifestyle, and boosts risk of fractures – which are linked with an increased risk of death. Fortunately, just as we can build the strength in our muscles, we can build strength in our bones.

Bones are far more than a simple scaffold within our bodies. Bone is a complex organ which comes in a multitude of shapes and sizes. It’s made up of a diverse mixture of organic and inorganic components – such as collagen and calcium. Combined together, these components create a structure that’s malleable enough that muscle can pull against it so we can move, while simultaneously being strong enough to protect critical organs.

Bone is not the solid, immovable, permanent structure that many might assume it to be. Healthy, living bone remains strong because it’s constantly being turned over, with old and damaged bone being excavated out and replaced with fresh bone.

This internal quality control sees our skeleton being replaced approximately every ten years in healthy people – though this is slower in people who are older or sick. Certain health conditions can also cause excessive bone loss – such as cancer and hormonal changes during the menopause.

Unlike many other tissues, such as cartilage, tendon and muscle – where only a small number of different cell types occur – bone is comprised of a multitude of different cells. These include bone cells, immune cells, fat cells, nerve cells and blood cells, to name a few.

The combined action of these cell types help our body maintain adequate bone volume throughout life, so we can continue to be active.

Specialised bone cells (called osteoblasts and osteoclasts) help modify our bones to repair damage and increase volume depending on the demands placed on them. So a tennis player who repeatedly serves with the same arm will have higher bone volume in their serving arm as a result.

Looking after your bones

Maintaining your bones throughout life is essential for good health and wellbeing. A sudden loss in mobility as a result of fracture has considerable knock-on effects to lifestyle – where walking around the shops, visiting friends and performing even the smallest daily tasks around the house can be painful.

Bone density (strength) can be preserved no matter your age with good diet and exercise.

An array of calcium-rich foods, including milk, cheese, sardines and broccoli.
Calcium is important for bone strength.
Evan Lorne/ Shutterstock

A balanced diet rich in calcium (a crucial mineral within your bone) is recommended. Aim to consume 700mg a day. Milk, yoghurt and cheese are all great sources of calcium. If you’re vegan, foods such as tofu, beans and lentils all contain calcium. You may need to take a supplement if you aren’t able to get the recommended amount of calcium in your diet.

Importantly, our bodies need vitamin D to fully absorb calcium, so spending time outside is key as our skin makes vitamin D when exposed to the sun. Try to get up to ten minutes twice a day. In the winter, when there tends to be less sunlight, you may want to consider a vitamin D supplement.

Exercise is another way you can keep bones strong – specifically weight-bearing exercises. Walking and climbing the stairs are great options to begin with if you don’t regularly exercise. But more rigorous activities – such as jumping rope or weight training – are better, as they stimulate more bone growth. This is because when the muscles pull hard on the attached bone, it stimulates growth.

These kinds of exercises can be done by anyone of any age. Just be sure to adapt the exercise you do to your fitness level and ability. It’s also recommended you gradually build up the amount you exercise to avoid injury.

Reducing pollutants in your body (such as smoking and alcohol) will also help give your bone cells the best chance of working properly throughout life.

If you’re concerned about how strong your bones are – or if you have certain health conditions that may decrease your bone mineral density (such as coeliac disease, inflammatory bowel disease, diabetes and cancer) – you can always speak to your GP about your concerns. They will be able to give you personalised advice on the best ways of looking after your bones.

The Conversation

James Edwards receives funding from a variety of government, charity and industry-related sources.

ShareTweetSharePin
Next Post
Nine women share what it’s like to have a miscarriage

Nine women share what it's like to have a miscarriage

Most Read

What causes stuttering? A speech pathology researcher explains the science and the misconceptions around this speech disorder

What causes stuttering? A speech pathology researcher explains the science and the misconceptions around this speech disorder

December 15, 2022
morning back pain

Morning Again Ache Trigger Is Not the Mattress

October 11, 2021

Why Circadian Rhythms Matter for Your Health

July 30, 2024
lower back pain relief exercises

5 decrease again ache aid workouts

October 11, 2021

4 steps to building a healthier relationship with your phone

January 28, 2025
3 years after legalization, we have shockingly little information about how it changed cannabis use and health harms

3 years after legalization, we have shockingly little information about how it changed cannabis use and health harms

October 15, 2021
Nasal vaccines promise to stop the COVID-19 virus before it gets to the lungs – an immunologist explains how they work

Nasal vaccines promise to stop the COVID-19 virus before it gets to the lungs – an immunologist explains how they work

December 14, 2022
bleeding in gum

When The Bleeding in gum Is Severe ?

October 11, 2021
Good Night Sleep

6 Causes of Good Evening Sleep

October 11, 2021
Kick up your heels – ballroom dancing offers benefits to the aging brain and could help stave off dementia

Kick up your heels – ballroom dancing offers benefits to the aging brain and could help stave off dementia

January 3, 2023
Biden is getting prostate cancer treatment, but that’s not the best choice for all men − a cancer researcher describes how she helped her father decide

Biden is getting prostate cancer treatment, but that’s not the best choice for all men − a cancer researcher describes how she helped her father decide

May 20, 2025
Ten small changes you can make today to prevent weight gain

Ten small changes you can make today to prevent weight gain

October 12, 2021

COVID vaccines: how one can pace up rollout in poorer international locations

October 5, 2021

This Simple Hygiene Habit Could Cut Your Risk of Stroke, New Research Reveals

February 1, 2025

Multiple sclerosis: the link with earlier infection just got stronger – new study

October 12, 2021
Support and collaboration with health-care providers can help people make health decisions

Support and collaboration with health-care providers can help people make health decisions

December 16, 2021
Greece to make COVID vaccines mandatory for over-60s, but do vaccine mandates work?

Greece to make COVID vaccines mandatory for over-60s, but do vaccine mandates work?

December 1, 2021
Five ways to avoid pain and injury when starting a new exercise regime

Five ways to avoid pain and injury when starting a new exercise regime

December 30, 2022
woman covered with white blanket

Exploring the Impact of Sleep Patterns on Mental Health

August 4, 2024

Maximize Your Performance – Sync with Your Circadian Rhythms

August 9, 2024
Why are some people faster than others? 2 exercise scientists explain the secrets of running speed

Why are some people faster than others? 2 exercise scientists explain the secrets of running speed

April 29, 2024
Backlash to transgender health care isn’t new − but the faulty science used to justify it has changed to meet the times

Backlash to transgender health care isn’t new − but the faulty science used to justify it has changed to meet the times

January 30, 2024
News of war can impact your mental health — here’s how to cope

Binge-eating disorder is more common than many realise, yet it’s rarely discussed – here’s what you need to know

December 2, 2022
As viral infections skyrocket, masks are still a tried-and-true way to help keep yourself and others safe

As viral infections skyrocket, masks are still a tried-and-true way to help keep yourself and others safe

December 14, 2022
GPs don’t give useful weight-loss advice – new study

GPs don’t give useful weight-loss advice – new study

December 16, 2022
Nutrition advice is rife with misinformation − a medical education specialist explains how to tell valid health information from pseudoscience

Nutrition advice is rife with misinformation − a medical education specialist explains how to tell valid health information from pseudoscience

January 28, 2025
FDA limits access to COVID-19 vaccine to older adults and other high-risk groups – a public health expert explains the new rules

FDA limits access to COVID-19 vaccine to older adults and other high-risk groups – a public health expert explains the new rules

May 21, 2025
Four ways to avoid gaining weight over the festive period – but also why you shouldn’t fret about it too much

Four ways to avoid gaining weight over the festive period – but also why you shouldn’t fret about it too much

December 22, 2022
Nurses’ attitudes toward COVID-19 vaccination for their children are highly influenced by partisanship, a new study finds

Nurses’ attitudes toward COVID-19 vaccination for their children are highly influenced by partisanship, a new study finds

December 2, 2022
How hot is too hot for the human body? Our lab found heat + humidity gets dangerous faster than many people realize

How hot is too hot for the human body? Our lab found heat + humidity gets dangerous faster than many people realize

July 6, 2022
  • Home
  • Health & Wellness
  • Disclaimer

© 2020 DAILY HEALTH NEWS

  • Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice

© 2020 DAILY HEALTH NEWS