5 Ways You Can Be Kinder to Your Skeleton

 The 206-213 bones that make up your skeleton, along with the connective tissue like muscles, ligaments and tendons, makes up about 20% of your body weight and is entirely responsible for your ability to move. Your skeleton can be broken down into two parts, axial — those that form the vertical axis of your body — and appendicular — those that attach to it like your arms and legs.

But bones are more complicated than the structural role they play in your body; they are living tissue that also form blood cells and store nutrients and minerals our body needs. They are also prone to injury for a variety of reasons and change as we get older. 

There are steps you can take to take better care of your bones, and to help with that, let’s look at how your bones change over time, types of common problems that affect it, and what you can do to protect it.

If you live in the Fort Worth, Texas, area and you’re trying to maintain healthy bones, Dr. Joseph Daniels and his medical team at Southwest Orthopedic Associates can help.

Bones changes over time

This dense structural part of our bodies is composed of proteins and cells, and is filled with the flexible fiber collagen and hardened by phosphorus and calcium in the form of the mineral hydroxyapatite.

Bones are in a constant state or renewal: Every 5-10 years, your skeleton is essentially new. The development of your skeleton peaks during puberty, and by your early 20s it stabilizes, provided you maintain a diet that keeps your bones healthy.

It isn’t until you reach middle age that your skeleton starts to experience accelerated bone loss, and while it happens in both sexes, it is more rapid in women — especially when going through menopause. By the time men and women reach 65, the rate of bone loss is pretty close to the same.

Types of common skeletal problems

There are also a number of injuries and conditions that affect bones, such as:

Injuries

Whether due to sports injuries, accidents, or other causes, fractures and breaks are a common problem. Impact to bones leads to cracks that can be quite painful and take time to heal.

Arthritis

An inflammation of joints (intersecting areas where bones, muscles, tendons, and ligaments connect to allow for movement in specific directions), arthritis can lead to erosion of connective tissue and damage bones.

Osteoporosis

This condition is the result of losing bone density to the point where bones are weakened, which increases the risk of fractures and breaks from minor injury. Osteoporosis becomes more common as you get older.

Best ways to keep your bones healthy

Here are some ways to help keep your bones healthy for as long as possible:

1. Do weight-bearing exercises

Running, walking, and other exercises done on your feet are important to strengthen bones, as well as strength training and stretching. These activities are often recommended for people with osteoporosis, but are always good for bone health. 

2. Make nutritional changes

Dietary changes can help to keep bones in good shape. We’re talking more vegetables, proteins, high-calcium foods, and foods high in magnesium and zinc.

3. Use supplements

Supplements of a variety of minerals and vitamins can also keep bones healthy, like omega-3 fats, calcium, vitamins D and K, magnesium, and zinc. Collagen supplements can help protect bones as you get older. 

4. Avoid low-calorie diets

Diets low in calories affect your metabolism, and lead to muscle loss and rebound hunger, which affects bone density. You shouldn’t consume an excess of calories, but you need at least 1,200 per day for a healthy diet and strong bones.

5. Keep a healthy weight

Weight balance is important for bone health: Too little weight can increase the risk of osteopenia and osteoporosis, and too much weight stresses bones and can lead to fractures and breaks.

Maintaining bone health is essential for overall health, and if you’re having problems with keeping them in good shape, make an appointment with Dr. Daniels and Southwest Orthopedic Associates today to get the help you need.