SCHOFIELD BARRACKS, Hawaii - Being healthy is more than skin deep when it comes to a person's bones.
Bones are living tissues like muscles that are built up in response to stress. They will also start to break down as soon as this stress dissipates. Bone is constantly being broken down and rebuilt.
Any time the breakdown exceeds the build up, there is a net bone loss that can lead to osteopenia, low bone density, or osteoporosis, porous bone. This is why it is so important to continuously stick to a healthy diet and an exercise program that includes weight-bearing exercise and resistance training, or weightlifting.
Bone is mostly made up of collagen and calcium, giving bones strength and flexibility. Collagen creates bone flexibility that helps to protect the bone from breaking, while calcium gives bone its strength.
Vitamin D is also important in order for the body to absorb calcium from a diet. If a body can't absorb enough calcium, it will take this calcium from the bones, causing a weakened bone system.
People can create enough vitamin D in their bodies through sunlight, or through foods such as fortified dairy products, egg yolks, saltwater fish and liver. Calcium comes from low-fat dairy products, such as milk, yogurt, cheese and ice cream; dark green, leafy vegetables, such as broccoli, collard greens and spinach; sardines and salmon with bones; tofu; and almonds. Some foods have added calcium, such as orange juice, cereals and breads. If someone is still concerned about calcium intake, calcium supplements are also available.
The main factors that contribute to strong bone health are a diet rich in calcium, continuing a healthy active lifestyle that includes weight-bearing and strength-training exercises, and a smoke-free lifestyle.
Peak bone mass is reached around age 30. After this age, bone resorption exceeds bone deposition, which leads to overall bone mass loss. That's why it's so important to keep encouraging everyone to stay active. People who stay active and reach their peak bone-density around age 30, are less likely to suffer the effects of major bone loss and/or osteoporosis.
The best way to fight bone loss is with weight-bearing exercises that work against gravity. These exercises not only help to build and/or maintain bone mass, but also help to increase stability, reaction time and coordination to prevent a life-threatening or bone-breaking fall.
The National Academy of Sciences says that an adequate intake of calcium is 1,200 milligrams a day, or four glasses of milk, for men and women age 51 and older; 1,000 milligrams a day for adults aged 19-50; and 1,300 milligrams a day for children aged 9-18.
Remember that bones act like a storehouse for minerals that our bodies need. In order to live a long, strong, healthy life, people must continuously put stress on their bones with exercises such as walking, jogging, hiking, dancing and playing sports.
(Editor's Note: Information was compiled from <a href="http://www.emedicine.com">www.emedicine.com</a> and "The New York Times Book of Health.")
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