Bones: It’s All About Structure

How many bones does it take to form the human skeleton? Upon inspection, the skeleton looks to be rather a large puzzle with each bone meticulously and precisely fitting into the next. There can’t be more than, say, 100, right?

You might be surprised to know that from the tiniest bone in the ear canal to the largest bone in the thigh, the body is comprised of approximately 206 bones. The skeleton and its intricate structure provide the foundation for muscle attachment, organ placement and protection, storage of vital minerals, and production of red blood cells.

Bones provide a site for muscle attachment, without which movement would be impossible. During youth, our bones are softer and more flexible, allowing for bones to continue to grow and harden, a process that continues throughout puberty. As adults, the goal of bones changes to one of density and strength.

Certain minerals—calcium, phosphorous, magnesium for example—are vital to bone longevity and health. Unfortunately as we age we are bombarded with constant barriers that target the very essence of bone integrity.

The key to a long-term healthy relationship with our skeleton is a balance between proper nutrition and exercise. To achieve this balance one must be keen to potential issues that can develop at any time and circumvent them to prevent problems down the road.

As we age, vital minerals are leached from the bone; calcium, an important mineral, helps keep bones dense and strong. There are many causes of bone demineralization; with a little education, reversal is possible.

Nutrition and Supplementation

The hormone estrogen helps lock in bone calcium but as women enter menopause, the production of estrogen is markedly reduced. Therefore, estrogen is a key player in bone health. Without it, bones become brittle and less flexible, leading to osteoporosis and increased risk of bone fractures. To prevent osteoporosis and its related problems, supplementation of calcium, vitamin D, and vitamin K should become part of a woman’s daily regimen.

Exercise

Coupled with proper nutrition is the necessity of a regular exercise routine that is tailor-made to meet the needs of the individual. If you belong to a fitness center, gym, or recreation center, I recommend spending a little money to have a consult with a personal trainer. They can design a program that will meet the needs of your particular body. A good program will include age-related activities to help not only strengthen bone but vital organs as well. You will feel better, sleep more soundly, and gain a new sense of inner strength and happiness as exercise aids in the production and secretion of hormones that regulate our emotional cycle. For example, when I am feeling particularly lazy or cranky, I will go downstairs and get on our treadmill. Usually within 10–15 minutes I feel a surge of energy and vitality that lifts my mood up and out of my body. My lazy and heavy feeling is gone and my body feels rejuvenated, my mind a bit clearer, and my fatigue, eliminated.

I also love to walk and usually will take one of my three dogs out with me. In the past however, and you might experience this too, if you have dogs, they love to pull! It is difficult to enjoy even a power-walk with an animal that wishes to control the intensity and location of the trip! Well I found this wonderful product at the local pet market. It is a belt that goes around your waist and attaches to a leash that allows the dog more freedom of movement without the pull and frees your hands to hold weighs, a water bottle, etc. I love it because it gives me back the control over my dog. I think he loves it too, because he doesn’t pull me.

If you have difficulty balancing on a bicycle you can purchase a tricycle (a larger version of your first bicycle). They are designed for the older adult, with a larger more comfortable seat, side-view mirrors, ergonomically designed handlebars and even a large rear basket (so you can travel to the local market without the need for a car). They are fun, cute-looking, and provide a sense of stability for those with inner ear problems and other balance-related issues.

Even workout wear and accessories are being designed with the older adult in mind. No matter what decade of life you are in, there is no reason why you can’t get outdoors and enjoy the scenery. And for those of you who hate the taste of regular tap water, you can now get designer water with added exotic flavors, vitamins, minerals, and antioxidants.

So what are you waiting for? Go ahead and get moving because it’s all about the bones.

Dr. Linda Mundorff