Did you know that your bones are organs? The bony skeleton provides structure to the body by providing support and protection for the body as well as mobility. Our bones are also storehouses for essential minerals like calcium and phosphorus. Therefore, this is an organ that needs continuous change to carry out its functions. This means that they need a constant supply of calcium and minerals for their growth and strength during modelling.Modelling is a process where there is new bone formation at one site and removals of old bone from another site within the same bone. Remodelling of our bones happens throughout our adult life, so that our skeleton is replaced almost every 10 years.

Calcium is one of the key minerals required to reach the peak bone mass. The body stores calcium in the bones so that it can be used when required. Adequate calcium is especially important for pregnant women as much of the maternal calcium goes to the developing foetus. For children, calcium is required to build healthy bones and teeth. A diet rich in calcium also prevents osteoporosis and fractures later on in adult life and old age. A calcium rich diet can include- skimmed dairy, green leafy vegetables, small fish like sardines where the bones can also be eaten, sesame seeds, tofu, soy milk, nuts, figs, dried apricots and black currants.

As important as calcium is,Vitamin D also plays a role in maintaining healthy bones. Without Vitamin D, calcium absorption does not take place efficiently even though one consumes the required amount of calcium. Vitamin is found in small amounts in a few foods like fatty fish, fortified juices and cereals. Also known as the sunshine vitamin since it is synthesized in the skin when exposed to ultraviolet B radiation from sunlight. Sun exposure for about 20 minutes every day between 10 am to 3 pm on bare skin, such as the arms and legs improves vitamin D status with minimal risk of skin damage.

Cut down on excess salt in your diet. Studies have shown that increased amount of salt causes calcium to be lost in the urine.The recommended salt intake is below 5 g/day.

Like muscles, bones get stronger with exercise. A healthy and active lifestyle can keep your bones strong even in old age. Exercises that have been proven to be good for bone health are brisk walking, stair climbing, weight training and cardio exercises. Aim to get at least 30-45 minutes of exercise each day. And yes, that includes weekends too!

Being overweight or obese increases the risk of osteoporosis. This is referred to as ‘fat bones'. Those who are obese carry the extra weight in discrete places such as the muscles, bone marrow and liver. When fat gets deposited in the bone instead of calcium and other minerals, it leads to weakening of the bones. Studies have been done on the link between obesity and bone health and while research is on-going some have said that obesity could affect bone metabolism. Fat cells (adipocytes) and bone formation cells (osteocytes) come from a common stem cell. Being obese can increase adipocyte production and in turn decrease osteocyte production leading to weaker bones.

World Osteoporosis Day is celebrated on October 20th. Let us resolve to maintain a healthy diet and get an adequate amount of exercise to build our bones!

For further information refer to the following links -

https://1to1help.net/articles/Osteoporosis/MTAx
https://1to1help.net/articles/Calcium-and-It-s-Importance/MzEw
https://1to1help.net/articles/Exercise-for-bone-health/NDYw
https://1to1help.net/articles/How-Salt-Affects-Your-Weight---Body-/Mjkz
https://1to1help.net/articles/--The-Basics-of-Weight-Control/MzA4