DEEPIKA RATHOD
Taking care of your bones is like building a strong foundation for your body’s health. Just as a solid base supports a building, healthy bones support your body’s structure and movement. Keeping your bones strong involves understanding the different factors that come into play. These include your lifestyle choices, how your body produces bone cells, the effects of medications and surgeries, and more.
Inside your body, there are special cells called osteoblasts and osteoclasts. Think of osteoblasts as builders and osteoclasts as breakers of bone. They work together to keep your bones in good condition. However, things such as what you eat, the medicines you take, or issues with a small gland called the parathyroid can upset this balance and affect your bones’ strength.
Sometimes, especially as you get older or if you have health issues, you may need extra help from supplements. You can think of supplements as helpers. Taking a combined supplement with calcium, vitamin D3, magnesium and vitamin K2 can give your bone building team a boost. However, it is important to speak to a healthcare professional before taking any supplements.
Calcium is like the bricks that make up your bones. If there is not enough calcium, your bones can become weak. It might seem that eating a lot of calcium rich foods, such as dairy products, will automatically make your bones stronger, but it is not that simple. To care for your bones properly, you definitely need calcium, but you also need more
than just calcium.
Imagine there are four important nutrients for your bones: vitamin D3, calcium, magnesium and vitamin K2. Vitamin D3 helps your body absorb calcium. If you do not have enough vitamin D3, your bones may not receive the calcium they need, which could lead to bone problems. Calcium alone is not enough. Magnesium and vitamin K2 complete the team that helps your bones stay strong
Moving your body is another way to keep your bones healthy. Activities such as lifting weights or doing exercises like plyometrics can make your bones stronger. It gently challenges your bones, such as walking or using resistance bands, also support the bone building process. Interestingly, in the past, people believed that gently tapping their hands with pieces of wood could strengthen their bones. Surprisingly, a little stress can actually be good for them. When you challenge your bones by dancing or jumping, they respond by becoming stronger. It is similar to how practice improves skill.
Food also plays a big role. To keep your bones strong, you need to eat well. Eating plenty of vegetables, especially green leafy ones is a good idea. Avoiding crash diets and maintaining balanced meals to support a healthy weight can also protect bone strength. Protein, often associated with muscles, is important for bones too, as muscles help protect and support them. Do not forget about healthy fats, which
are also important.
Taking care of your bones is like solving a puzzle. All the pieces fit together to create strong and healthy bones. The balance between osteoblasts and osteoclasts, the team of essential nutrients, the support from supplements, and the benefits of exercise all combine to form a complete approach to bone health. Above all, speak to a healthcare professional for personalised advice. They can guide you in keeping your bones strong and improving your overall quality of life.
(The writer is a chief nutrition officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))
