The human body is comprised of 206 bones which make up the skeletal system. Bones are living tissues made of cells, collagen, protein and other molecules and minerals that provide structural support for the entire body.
In addition to keeping us upright, the skeletal system uses and stores minerals (such as calcium, magnesium, and potassium), produces red and white blood cells and platelets, protects our vital organs, and tissues, and allows for movement at each joint. With the many roles that our skeletal system plays in our overall health, it is very important to keep our bones healthy at all stages of life.
Bones are comprised of cells that each have specific functions. Bone cells called osteoclasts work to resorb or break down bone tissue. It may seem counterproductive that we have cells that break down our bone matrix, but they do this so other cells called osteoblasts can do their jobs – which is to rebuild or remodel new bone tissue in the cavity that the osteoclasts have created. Osteoclasts and osteoblasts must function at a similar rate to ensure bone is not breaking down at a faster rate than the osteoblasts can build bone matrix.
If the “destroyer” cells are working to break down bone at a faster rate than the ‘builder’ cells can remodel bone, our bones can become less dense or less strong. This can lead to a disease called osteoporosis which is one of the most common bone diseases, especially as we age. As we age, osteoclasts may begin to work at a more rapid pace than osteoblasts, therefore we can end up with more “holes” in our bones causing them to be weaker or more porous. Osteoporosis is more common in women, especially after menopause, but it affects men too.
For many people, it is often unknown that they are living with osteoporosis until they experience a fracture. Over 80 per cent of all fractures in people over to years-old are caused by osteoporosis. The most common sites of osteoporotic fractures occur at the wrists, spine, shoulders, and hips. Fractures due to osteoporosis are more common than heart attack, stroke and breast cancer combined.
Although we cannot stop or slow down the process of aging, we can make choices each day that can help to keep our bones healthy and strong which will help to reduce the likelihood of fractures or developing bone disease. What we put into our bodies is important when it comes to bone health. Putting adequate amounts of water and eating a well balance diet which includes protein and calcium into our body is a good place to start. Calcium helps to build bone, but works optimally with adequate amounts of vitamin D.
In Canada, it can be difficult to get enough vitamin D from the sun during the winter months, therefore it might be beneficial to take a vitamin D supplement during the winter. In addition, excessive smoking, alcohol, caffeine, and salt can also negatively impact our bone health and may lead to bone disease.
How we move our bodies can also play a role in bone health. Research has shown that our bones get stronger and can maintain their strength when we perform weight bearing exercise such as walking, dancing, jogging, or running, for example.
We are also less likely to experience a fall or fracture when we perform exercises that focus on improving or maintaining strength, posture, balance, and flexibility are all beneficial when it comes to bone and overall health.
Another lifestyle factor that can improve our bone health includes getting adequate amounts of sleep. The bone remodelling and repair process largely occurs when we are sleeping, therefore if we are not sleeping enough, our body may have a hard time producing and repairing bone matrix.
If you have questions about your bone health speak with your healthcare provider. If you are over 65, post-menopausal, or have recently had a fracture you may qualify for bone mineral density testing. For information on nutrition, recipes, exercise, medication, or to learn more about bone health, visit https://osteoporosis.ca.
Family Health Team
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit www.mmfht.ca or call our Drayton/Palmerston office at 519-638-2110 or the Clifford office at 519-327-4777. For more healthy living tips and information on upcoming programs and events in the area, visit the Minto-Mapleton Family Health Team on Facebook.
Holly DeVisser is a Registered Kinesiologist and Occupational Therapist with the Brockton and Area Family Health Team.