Bones are the major components that provide support to our body structure. As light as it seems, our bones are actually naturally strong and can afford to carry human entire body weight. Besides the abdomen, skull part of bones also responsible in guarding our brain in its position and give shape to our face.
Joints meanwhile connect these bones together ensuring they are connected and perform function well. Fun fact, our bones, an ounce for ounce, although 50 times lighter, are actually stronger than the steel!
What are bones made up of?
Bones are made up of a framework of a protein called collagen, with a mineral called calcium phosphate that makes the framework hard and strong. Bones store calcium and release some into the bloodstream when it's needed by other parts of the body. The amounts of some vitamins and minerals that you eat, especially vitamin D and calcium, directly affect how much calcium is stored in the bones
What are the factors influencing bones and joints health?
- Balanced diet intake consists of vegetables, fruits and fibers.
- Reproductive hormone status
- Calcium intake
- Physical activity
How can I keep my bones healthy and strong?
Consume a lot of vegetables
Nutrients from vegetables such as Vitamin C and minerals help in production of bone-forming cells that would protect cells from radiation and damages. Also, vegetables can increase bone density which is important in prevention of osteoporosis.
Perform physical exercise.
By performing exercise regularly, it can help with increased bone mineral density and prevent bone loss. Studies has proven that doing weight-based training can reduce bone turnover rate and inflammation among the adults caused by excess burden on joints and bone at the same time promote formation of new bones in young children.
Take enough Calcium
Calcium is the main minerals that are needed by our bones and joints, average daily amount required is between 1000-1300mg which can be found in high calcium products such as milk, yogurt, legumes and tofu. However, the consumed Calcium through diet may not be sufficient as our body absorption rate can be greatly varied. Taking alternative Calcium supplement can assist with the nutrient’s absorption.
Take enough Vitamin D and Vitamin K.
Besides Calcium, these two vitamins are essential to improve absorption of calcium by our body. Vitamin D3 especially influence calcium absorption to prevent further risk of bone diseases such as osteoporosis and osteopenia. Collagen intake also required in certain conditions to help restore collagen that have lost from our body over aging and cells damages.