The functions of bones and the skeletal system can be listed as follows;
- It stores calcium and gives calcium to the body when cells and organs need it,
- It enables the body to move and the limbs to be used,
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- It surrounds the internal organs and allows them to be protected,
- All blood and bone cells are produced in the bone marrow.
In addition to these functions, Bone cells strengthen the structure of each bone by adapting to environmental factors to resist fracture formation.
These important functions occur within a structure that appears hard. Although the outer side of the bone looks like a rock, the inner part resembles a spongy structure surrounded by a thick shell.
Bones consist of a spongy network-like "cancellous bone" and a hard "compact cortical bone" surrounding this tissue. In the middle of the bone is the "bone marrow".
Nutrition and Bone Health
Good nutrition provides the body with sufficient amounts of protein, minerals and minerals to ensure bone formation and bone regeneration. It is very important for providing vitamins.
Calcium, phosphorus, zinc and magnesium are minerals that must be taken with the diet.
Vitamins D, K and A are necessary for normal bone metabolism.
>If these nutrients are deficient, bones become weak and fractures may occur easily.
Calcium and vitamin D play important roles in bone formation. The skeletal system is the body's most important calcium deposit and enables the absorption of calcium from foods containing vitamin D.
If sufficient calcium is not taken in the diet, calcium is withdrawn from the skeletal system and bones, causing the bones to become weak.
En Osteoporosis, a common bone disease, worsens with the loss of calcium and other minerals.
The best source of calcium is dairy products such as yoghurt and cheese, while grains, almonds and green leafy vegetables are also rich in calcium.
Physical Activity and Bone Health
It is important to be active and exercise regularly to have healthy bones. Exercise, especially while carrying loads, is more important to ensure bone strength and prevent osteoporosis.
In older age groups, exercise while carrying loads prevents bone loss. It can reduce �. Providing muscle mass also protects and strengthens the bones and prevents falls.
“Exercise performed by carrying load”, while standing on the feet; It means exercise when bones and muscles work against gravity. Brisk walking, running, team sports; It triggers bone-forming cells and makes bones stronger.
Advanced Age and Maintaining Bone Health
With advancing age, bones are affected by genetic factors, nutrition, exercise and hormonal factors. affected by changes. Genes cannot be changed, but nutrition and movement can be controlled. You are never too old or too young to pay attention to and improve your bone health.
Bone can definitely become stronger or weaker over time, depending on how you take care of yourself. What you can do to protect and strengthen your bone health:
- Be active every day! Strengthening and weight-bearing exercises help build strong bones.
- Children should exercise for at least one hour and adults for 30 minutes every day.
- Control your weight! Older, overweight adults have a higher risk of falling. The risk of bone loss also increases in very underweight people.
- Get enough calcium and vitamin D!
- Don't smoke! Smoking reduces bone mass and increases the risk of fractures.
- Avoid alcohol! Excessive use of alcohol reduces bone mass and increases the risk of fracture.
- Reduce the risk of falling! There are many arrangements that can be made at home to protect from falling; grab bars, non-slip carpets…
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