14 Facts About Healthy Bones

It's easy to take bones for granted and ignore them until you break one or are diagnosed with bone-thinning in old age.

In fact, you may not really consider your bones a resource that needs lifelong protection and nurturing.

But guess what? There are a few surprises lurking inside your bones, and youthful habits can even affect bones in old age. Read on to find out more about this living -- yes, they're alive! -- tissue.

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Your Bones Are Alive

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They may feel like rocks, but bones are living things. In fact, a group of cells (called osteoblasts) are constantly churning out new bone, while a second set (called osteoclasts) destroys bone by gobbling it up like Pac-Man. This constant tug of war between creation and destruction is called bone remodeling. It's the reason bones regenerate after a break, grow rapidly during youth, and, unfortunately, decline later in life when the balance tips toward destruction.

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They may feel like rocks, but bones are living things. In fact, a group of cells (called osteoblasts) are constantly churning out new bone, while a second set (called osteoclasts) destroys bone by gobbling it up like Pac-Man.

This constant tug of war between creation and destruction is called bone remodeling.

It's the reason bones regenerate after a break, grow rapidly during youth, and, unfortunately, decline later in life when the balance tips toward destruction.

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Comments

[MikeyJaii]

10:41 PM on 04/13/2011

Is there really an exercise where I can strengthen the area around my ankles? Sprained it about 3 times!

[kim duess]

05:55 PM on 04/09/2011

I just finished reading "The Bone Building Solution" by Sam Graci. Full of great info on how to keep bones strong and healthy (naturally) ~ Kim Duess

[jacquelinenh]

10:19 PM on 04/06/2011

Calcium is not a silver bullet, in fact there are 20 key nutrients for bone health, including potassium, vitamin K, and vitamin D... http://www.betterbones.com/bonenutrition/calciumandbone.aspx

[AnnainLA]

06:29 PM on 03/29/2011

Even though dairy products have a lot of calcium , they actually demineralise your bones and make them weaker as do all animal proteins. . Osteoporosis drugs can cause fossy jaw and don't reduce hip fractures .

[Sayer Ji]

01:02 AM on 03/27/2011

Here is something that is not even discussed when the topic of "strong bones" comes up: that the T-score (based on the normative bone density for a 25 year old young adult) is being inappropriately applied to older women whose bones SHOULD be less dense. Furthermore, that high bone density (which is considered normal when you use the T-score) is associated with greatly elevated risk of malignant breast cancer. JAMA, The European Journal of Epidemiology, Lancet, all confirm this association. In fact, the risk is up to 330% higher in those women whose bone density is in the top tertile versus the lowest tertile of BMD. http://www.greenmedinfo.com/anti-therapeutic-action/high-bone-density

[vincealy]

10:42 AM on 03/29/2011

Current advice in calcium may be too generous there is an interesting connection between vitamin k ;calcium and vitamin d just google it, And the treatment of osteopenia has become controversial. http://www.npr.org/2011/02/28/134064950/rare-fractures-linked-to-drugs-for-weak-bones?sc=emaf

[organicconnect]

10:51 PM on 03/25/2011

There's a lot of messaging about calcium and bones, but not nearly enough about the vital role of magnesium in balance with it. Dr. Carolyn Dean gives great coverage to the relationship between calcium and magnesium, including how they relate to bone health: http://organicconnectmag.com/wp/2007/08/carolyn-dean-the-magnesium-miracle/

[PerryLogan]

05:41 AM on 03/25/2011

The best thing for your bones is to go vegetarian.

[SelfAccountable]

12:14 AM on 03/26/2011

Vegan trumps all!

(I mean that with all good will, and a bit of teasing)

[Mij13]

04:57 AM on 03/25/2011

The dairy industry has succeeded in confusing Americans for decades about calcium and they're not going to stop lying now. The truth is, there is more digestible calcium, and other nutrients in a spoonful of Tahiti than a full gallon of milk. It's also found in many other foods - raw nuts and vegetables. Getting dairy out of my diet was one of the best things I ever did.

[SelfAccountable]

12:15 AM on 03/26/2011

Losing dairy also helps lose that belly fat that's so bad, and a whole lot of mucus and asthma related problems.

[Queen Cassandra]

01:30 AM on 03/25/2011

What a great article ! I Love my bones !!

[OverseasVet]

11:48 AM on 03/25/2011

You'd be more limber without them!

[onwisconsin]

11:52 PM on 03/25/2011

But it would be hard to stand up and cheer!

[Trittydi]

11:18 PM on 03/24/2011

On point number 11 - Supplements may not be best - this statement is made:

"A 2010 Institute of Medicine report suggested that most people in the U.S. are getting enough vitamin D and calcium in their diet without supplements."

If you believe that big pharma lie - I have a bridge in London I'd like to sell you.

Vitamin D conspiracy leads straight to Big Pharma
http://www.healthiertalk.com/vitamin-d-conspiracy-leads-straight-big-pharma-3396

Vitamin D Report Panelist Has Ties to Big Pharma
http://www.anh-usa.org/action-alert-is-the-institute-of-medicine-in-bed-with-big-pharma/

This is the primary reason why Big Pharma doesn't want you to know about Vitamin D3 (which they can't patent):

Vitamin D qualified cancer health claim submission being readied
http://www.nutraingredients-usa.com/Regulation/Vitamin-D-qualified-cancer-health-claim-submission-being-readied -

---and---

New Cancer study results: Vitamin D Cancer Prevention Levels with Dr. Cedric Garland:
http://www.youtube.com/watch?v=lSLyDxYMcz8&feature=player_embedded

Harvard Study - Time for more Vitamin D
http://www.health.harvard.edu/newsweek/time-for-more-vitamin-d.htm

The new IOM study was widely criticized by experts:

What the Institute of Medicine SHOULD Have Said
http://www.heartscanblog.org/2010/11/what-institute-of-medicine-should-have.html

Today, the FNB has failed millions:
http://www.vitamindcouncil.org/vdc-statement-fnb-vitamin-d-report.shtml

IOM's VD3 Recommendations Alarmist and Unhelpful
http://www.overcomingmultiplesclerosis.org/Community/wordpress/?p=451
*

[CRX]

03:30 AM on 03/25/2011

And the rest of the story is: Ever hear a doctor say "take your magnesium!" ?? I never have.. and I recently found out that if one takes calcium without taking magnesium with it, there can be serious problems with the excess calcium in the body like kidney stones, bone spurs, and much more serious problems. 87% of the population is deficient in magnesium, which is linked directly to a laundry list of diseases and conditions:
"More than seventy-five years ago, medical scientists declared magnesium to be an essential nutrient, indispensable to life. When this mineral is part of your diet, you are guarding against–and helping to alleviate–health threats such as heart disease, stroke, osteoporosis, diabetes, depression, arthritis, and asthma. But while research continues to reaffirm magnesium’s irreplaceable contribution to good health, many Americans remain dangerously deficient." Panic attacks, not sleeping well, high blood pressure are other problems which are attributed to magnesium deficiency as well.
here is the link to Dr. Carolyn Dean's Book:
http://www.amazon.com/Miracle-Magnesium-Carolyn-Dean/dp/0345445880

[Trittydi]

03:59 AM on 03/25/2011

Magnesium is one of the co-factors of VD3. VD3 must have it to work optimally. Most supplement forms are not bioavailable (especially M.Oxide) - and chelated forms are best.

My doctor recommended M. glycinate (chelated/buffered)

All co-factors of VD3 are summarized on the main page at:
www.vitamindcouncil.org

You're right - magnesium deficiency is as rampant as VD3 deficiency - and magnesium in our dietary sources is increasingly diminished because of soil depletion and bottled/filtered water. Athletes are especially vulnerable because they lose magnesium when they sweat.

VD3 (which is a unique and powerful steroid hormone system that begins in the skin) - enhances trace mineral uptake - which is very helpful for your body's proper absorption and use of magnesium.

Another excellent way to get magnesium is Epsom Salt baths - 2 cups in the bath water - soak for half an hour (you'll have to crawl out.) But Epsom salt baths are all about the magnesium.

Thank you.
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[vincealy]

11:45 AM on 03/25/2011

A very good critue of the IOM report http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-d-fracture-prevention/index.html

[ciarrai]

10:35 PM on 03/24/2011

I almost forgot: watch "Farm to Fridge" to dissolve any illusions you might have about how that meat and milk get to your table. It's narrated by James Cromwell who is now a animal rights advocate. Watch "Farm to Fridge" and take the blinders off. What is being done to animals on this planet is wrong and something must be done. Let it begin with you.

[OverseasVet]

11:52 AM on 03/25/2011

I prefer the packages over butchering the animals in the yard. Its just so much more convenient.

[ciarrai]

10:31 PM on 03/24/2011

In case you haven't heard, it's not necessary (in fact, it's bad for you) to drink milk. If you've seen how dairy cows are treated in the modern factory "farm", you will drink your soymilk and get plenty of calcium and you won't have that horrible treatment of the animals on your soul.

[sjcarl]

11:22 PM on 03/24/2011

I'm not so sure soy is a good alternative, especially for men. And most soy is genetically modified.

[Trittydi]

11:26 PM on 03/24/2011

The GM end of it is the best reason in the world to stay away from it. GM corn gives mice cancer. Corporatist get what they want because American politician cannot say no to them - so we have to watch our for ourselves.
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[SelfAccountable]

12:20 AM on 03/26/2011

Eat your spinach, Popeye had it right. Those green leafy veggies are a great source of many minerals- organic much more so.

[Trittydi]

11:25 PM on 03/24/2011

Soy products interfere with thyroid function. I'm hypothyroid and cannot have them.
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[westreal]

10:23 PM on 03/24/2011

tagged

[Trittydi]

11:28 PM on 03/24/2011

You might like this article - Cardiologist Dr. William Davis is an award winning heart health blogger:

Homegrown Osteoporosis Prevention and Reversal:
http://www.heartscanblog.org/2010/08/homegrown-osteoporosis-prevention-and.html
*

[liberalbug]

09:14 PM on 03/24/2011

Now that's a headline that invites puns.

[robnelsong]

11:36 PM on 03/24/2011

Especially for old Republican Senators.

[ecotopian]

12:15 AM on 03/25/2011

Thank you for that. I need to get my mind in the gutter more often :-)

[Lisa Gibilie]

09:04 PM on 03/24/2011

Biophosphanates prevent bone breakdown (osteoclastic), therefore you are left with brittle bone that may be more susceptible to fractures. (research shows this to be true, especially at 5 years or more on the drugs.) The biophosphanates are typically augmented with Vitamin D, which does help bones form (osteoblastic). In Europe, Strontium Renalate is a prescription drug that does in fact build bone (osteoblastic), in the US, a different form of Strontium is sold over the counter.

I have seen a number of women who developed jaw bone problems after being on the Biophosphanates, some in a relatively short time. We have so many people on Acid Reducing medication, which interferes with Calcium metabolism, and thus bone health. The Serotonin produced in our gut (gastrointestinal system) is important in bone metabolism, so if our digestion is not working well, this is also a contributor to osteoporosis.

Lisa Gibilie, L.Ac.
www.acuenergize.com

[Paros]

10:25 PM on 03/24/2011

Wow - your message was meant for ME!
This is the third time in as many days that I have heard the connection with health and serotonin and the gut.
I can take the hint.
I take a particular type of magnesium (taurate) along with taurine for improved absorption. These help my moods and my bones. I also drink raw milk and take cod liver oil and bone marrow all of which is supposed to strengthen my bones and teeth. How does the seratonin help and where do I learn more? I am ready to look into how seratonin might help me and how to take it

[Lisa Gibilie]

12:07 PM on 03/27/2011

Hi Paros,

The serotonin in the gut is different from what is in the brain, so specific supplementation may not make a difference in bone health per se. To optimize "gut" serotonin, have to work on improving digestion, may want to work with someone. Most people could easily begin with making sure they take probiotics and a good diet.

Lisa Gibilie, L.Ac.
www.acuenergize.com