Bones
The bones in all their forms and sizes are the main backbone of the human structure and play an important role in the movement and other vital processes necessary for the human body. The human body contains two hundred and six organelles, accounting for approximately 15% of body weight. Bone is made up of vital bone tissue; that is, there is a permanent movement of construction and demolition through specialized cells. The process of construction takes the largest share in the early stages of life, both childhood or adolescence, and therefore we see an increase in the size of bone tissue, but with the age of less construction compared with the demolition, so more attention to nutrition to maintain strong bones strong.
Bone components
The bones are mainly composed of minerals, collagen and a small amount of inorganic salts.
- Minerals: Calcium is the main component of bones that gives it a hardness characteristic. It is in a constant fit with phosphorus, where the ideal ratio of calcium to phosphorus is five: three. The bone strength of the whole bone tissue in the human body is determined by the bone mass, in addition to the amount of minerals stored in bone tissue.
- Collagen: Bone contains primarily the first type of collagen, a protein fiber made up of three polypeptide chains wrapped together to give a helical shape that provides specific points for the concentration of bone minerals.
Methods and methods of strengthening bones
- Getting enough calcium: The body’s need for calcium varies by age, gender and other factors. It is now known that children need calcium to build strong, strong bones with good density, but even adults need to maintain the strength of their bones that were previously built through A balanced diet rich in calcium, where adults need 1000 milligrams of calcium per day, while women after menopause and men after the age of 70 need 1200 milligrams per day. There are many sources rich in calcium, notably: dairy products, green leafy vegetables, broccoli, almonds, fish such as salmon and tuna.
- Attention to levels of vitamin D in the body Vitamin D plays an important role in increasing the absorption of calcium from the gastrointestinal tract and stabilizing calcium in the bones. The main source of vitamin D is sun exposure, which the body makes in the skin. Light-skinned people can only take five to ten minutes a day during the summer, but may need an additional 7 minutes, up to 30 minutes in winter. . A few foods containing vitamin D, such as salmon, tuna and egg yolk, because of the difficulty of sun exposure sometimes, and the lack of vitamin D in the food led to the prevalence of deficiency especially in the elderly, and the adoption of dietary supplements as an alternative to get the body’s daily need of it, From 600 to 800 IU per day for adults.
- Exercise: People used to exercise to strengthen their muscles, but it became clear that weight-bearing exercises, whether body weight or weight externally, also help to strengthen bones; when exercise muscles pull the bones to move, and thus increase pressure, and this in turn stimulates bones to be More power and intensity to withstand such kinds of sports. Examples of good-for-bone sports include brisk walking, jogging, stair climbing, aerobics, and jumping. Sports are important for all ages because they increase bone mass in young adults, reduce their loss in adults, maintain balance, and thus avoid falling to break bones. People with osteoporosis should exercise mild forms of exercise, avoid jumping, and climb stairs to avoid bone fractures.
- Eat vitamin C-containing foods Vitamin C plays an active role in the formation of collagen, which makes up 30% of the bones. Vitamin C helps to absorb calcium.
- Keep away from smoking: Because smoking makes people thinner, and found that the levels of estrogen in women smokers are lower compared with non-smokers, which in turn reduces bone strength.
- Do not over-take sugar, salt, and caffeine because they increase the release of calcium and other nutrients into the body outside the urine.
- Bone-density screening: A painless, rapid x-ray examination is recommended for men and women of certain classes to check bone mineral stock and identify people who are more prone to osteoporosis and fractures.
- Recently, calcium and vitamin D-fortified foods, such as breakfast cereals, juices, and some types of macaroni that help to strengthen bones and maintain them, have been observed. Many supplements are available to compensate for the deficiency, but after consultation with the doctor and the necessary tests.
Factors affecting bone strength
- Gender: Women are more likely than men to have osteoporosis because their bone tissue is less.
- Size: The lean and physically weak body mass index (BMI) has less than or equal to nineteen times more likely than others to fall into osteoporosis problems.
- NEW YORK (Reuters Health) – Given the decline in calcium levels in bone over time and the decline in body efficiency in the manufacture of vitamin D, we note the increased likelihood of bone loss of strength and thinning.
- Hormones: Estrogen deficiency in postmenopausal women negatively affects bone strength and increases the chance of osteoporosis. And testosterone deficiency in men may reduce the strength of their bones, in addition to the excessive increase in thyroid hormone of the factors affecting the strength of bone.
- Some drugs: Prolonged use of corticosteroids may negatively affect bone strength. Some antidepressants also have selective serotonin reuptake inhibitors, as well as some antiepileptic drugs such as phenytoin, .
The importance of bone
The importance of bone in many aspects is very important to human health, the most prominent of which is the following:
- Provide support for the human body, give it the outer shape and stability in standing or sitting.
- Protecting important body organs, for example the thoracic cage protects the heart and lungs as the skull protects the brain.
- Move the body in different directions in conjunction with muscles and joints.
- The formation of red and white blood cells within the bone marrow through stem cells.
- Store many minerals until you need them.