Bone Health

What is the first image you picture in your head when thinking of strong bones? It is likely to be a glass of milk, especially if you have been well versed by some advertisements. If calcium was just the simple hero for strong bones, then surely with our ubiquitous dairy intake we would be free of any problems. Our bones are not just calcium banks! There are two main components of bone, namely the protein matrix fibres and the hard mineralised sections. In addition bones have blood supplies to maintain bone cell life. In fact all our living cells need to do business (exports and imports) with the blood circulation. The calcium is not solely laid down in bones, it first must combine with phosphate to form a special substance ideally suited for bone deposition. Blood circulation nourishes the bone cells and other tissues in bones in order that the bones can adapt and adjust to our living. Let us cover the role of calcium; calcium alone is not injected into our bones once and for all. Calcium combines with the mineral phosphate, which makes hydoxyapatite a special form to be deposited into bone.

Calcium transport, storage and use depend on various other factors. Hormonal balance has a prime effect, the main hormones to affect our calcium levels are produced from the thyroid gland and parathyroid glands. These are located in the neck. The calcitonin from the thyroid promotes calcium deposition into bones but too much calcium will be harmful! We do not want rock hard bones that are so heavy. To counteract calcitonin we have the parathyroid hormones to promote some calcium loss from bones. Vitamin D is converted into a special hormone to keep calcium levels in balanced stock. The steroid hormones such as the reproductive hormones also play their role in influencing bone calcium deposits. For good healthy strong bones it is not only hormones but also some key nutrients that need to be playing active roles. Calcium requires magnesium for proper bone structure. Magnesium is a mineral that we play little attention to, yet it is a pivotal partner to calcium. Although magnesium is not required as in great quantity in the bones as is calcium, it is worthy of being supplied at adequate levels to support bone health as a minor component of bones and especially to regulate calcium metabolism. Yet is that it? If only it were so simple. We are complex organisms with complex processes functioning in our bodies. Vitamin C, zinc, manganese, copper and chromium are some other vital nutrients that support bones. The elderly often suffer with pain and when their bones also begin to play up it is very distressing. In addition dietary habits are leaning on convenience with less fresh produce. Silicon is a mineral that is amply provided for in plant foods yet plant foods may require more chewing. When chewing becomes uncomfortable (as it can for the elderly) try juicing some fruits and vegetables or make soups. Dairy is not our hero for strong bones! Fennel seeds, sardines, leafy vegetables, sesame seeds and chickpeas are some diverse suppliers of calcium. Our breads are usually fortified with calcium. Whenever you are on a high protein diet you may give a thought to calcium. High protein causes calcium to be lost from bones as calcium races out like firemen to dampen down excess acidity from high protein. As we age it becomes harder to replace lost calcium from bones. Securing our bone calcium "deposits" now at least wards off the brittle crash literally of bone in later years comparable to a financial market crash. It is quick to tumble down with one slight shove or nudge and the speed of recovery growth can take long or not so long depending on each unique case.

It might be of foresight to see your bones as investments. You do not want to incur a quick fry in the pan success which slumps down in a flash after rapid rise in profits. In other words drinking glasses of milk daily is not necessarily to promise the quality of strong bones. Nurturing a steady, long-term investment growth with an eye open to market activity can prevent loss by taking preventative early counter=actions. Support your bones for the long-term. A diet that supplies all the nutrients for good bones should be addressed as early as possible. Calcium citrate is extremely well used by our body. When supplementing, try to purchase value for money. Remember strong bones depend on calcium storage in bones which depends on our hormonal levels. Eating soybeans occasionally or taking isoflavone supplements which act as phyto-oestrogens is a natural boost to support post-menopausal women. Yes, it is true; the men beat us when it comes to bones as they have more of the male sex hormone, androgen, which is more effective for calcium absorption and obviously women do tend to have less of that hormone. During and after menopause there can be a quick downturn in bone quality.

A healthy supportive lifestyle with phyto-oestrogen supplements may help shun osteoporosis. A titbit about phyto-oestorgens is that they are not dangerous like steroid drugs can be, as they act as very weak estrogens relative to our endogenous (made in our body) estrogens. In addition other nutrients are required for healthy bones. Lastly calcium should be supplied in good chemical forms with consideration to the dietary lifestyle as a whole. Adequate physical activity enhances strong bones. Physical activity promotes metabolism and consequently balanced calcium metabolism promotes bone health. If only we could just rely on the simple glass of white milk to equal strong bones.