We really do take our bones for granted. Our bones and thejoints connecting them are our scaffolding; they are the ‘framework’ for our bodies, just like the architectural framework of a house. We assume that this framework will always be there, doing its job, and we pay little attention to how hard it is working and the stresses it might be needlessly enduring.
Bones Are Not Just Scaffolding
We know that bones give us height, shape and solidity, but they also play a number of other key roles in the body, which we don’t give them credit for:- Our bones offer protection to vital organs like the brain, the lungs, spinal cord, the eyes and heart. If that protection if jeopardised, so too are organs and tissues.
- Hollow bones containing marrow are involved in the production of red and white blood cells in a process called haematopoiesis. Red blood cells transport oxygen, while white blood cells become part of the immune system. Little did you know that bones have a role to play in immunity?
- Bones are reservoirs for important minerals; in particular calcium and phosphorus, which the body uses to buffer the blood against extreme changes in pH.
- Bones are also capable of storing heavy metals to protect important organs from being damaged by them.
- In our ears, the tiniest bones in our body play an important role in our ability to hear.
- Bone cells release a hormone called osteocalcin which is involved in blood sugar regulation and fat deposition.
Your Bones Are Alive!
Bone cells are living tissues, which is a good thing! Otherwise we wouldn’t be able to heal a broken bone. Bone cells are continuously being born. These cells grow and die just like all the other cells in the body, so ensuring they are getting the right nutrients and stimulation to regenerate effectively is vital. Unfortunately, we don't have access to Harry Potter's Bone Regenerator potion, Skele-Gro. Oh, to be a wizard!What Do Joints Have to Do With It?
As you might well know, our joints provide the connecting points between our bones, without which we wouldn’t be able to move or propel ourselves. Most people accept that joints allow us to bend, twist and change direction, but understanding their role in greater detail might help you appreciate just how important they are, and how joint injury might impact your overall wellbeing. Firstly, there are 3 main types of joints:
- Hinge joints – provide movement in one direction
- Pivot joints – allow for rotating and twisting e.g. the head movements
- Ball-and-socket joints – provide the greatest range of movement e.g. the hips and shoulders
What Do Joints Have to Do With It?
Because of their intricate design, joints can be particularly problematic if they are damaged. This is especially true for weight bearing joints, or those that perform a lot of movements daily like a hip, knee or neck joint. If you have ever had trouble with a joint, you will know how important it is to keep them healthy!
Injured joints cause a lot of pain and inflammation, and movement may become restricted. While it can be great to have an excuse not to vacuum once in a while, very quickly it becomes very aggravating not to be able to do what you want to do – whether that be running marathons, playing ultimate frisbee, doing housework or typing. Because of their involvement in nearly every day-to-day activity, joints can take longer to heal and can lead to chronic problems further down the track if not healed correctly.
Sometimes minor misalignments, from sleeping at an awkward angle for example, or from a slip or fall, can be enough to negatively impact our structural health. For instance, the smallest misalignment in the neck can create a problem in the lower back, which, if left untreated can affect the joints and bones as well.
Similar to unbalanced tyres on your car which create uneven wear, lower efficiency and shorten the life of the tyres, our bones and joints are also susceptible to incorrect wear from misalignments or weakened joints.
Factors That Can Impact Your Joint & Bone Health:
- Poor nutrition in the first 20 years of life (especially for women). By age 20, we have developed about 98% of our skeletal mass
- Bone mineral deficiencies caused by poor dietary choices or by certain medications
- Inflammation of the joint tissue, either through repetitive strain or a sudden impact trauma
- Rapid or substantial weight loss
- Autoimmune disorders (e.g. Rheumatoid Arthritis, Osteoarthritis, Lupus)
- Endocrine / hormonal disorders (e.g. Diabetes, Hyperthyroidism, hormonal imbalances)
- Gastrointestinal disorders (e.g. IBS, Coeliac Disease) which impair nutrient absorption
- Structural disturbances affecting joint alignment (e.g. Ankylosing Spondylitis, Scoliosis)
- Menopause
- Aging
- A sedentary lifestyle
- Over-exercise, overuse or over-doing repetitive activities, which cause stress to the joints and bones
Simple Things To Do To Improve Your Joints & Bones:
Our bodies rely on a number of factors to continue to grow healthy bone cells and maintain healthy joints. Here are some of the key areas you can control in order to improve your bone and joint health:1. Diet:
The first thing you can do is make healthy food choices. Specifically, you should eat foods that will help bone and joint health, such as: whole, unprocessed foods, fresh vegetables in all the colours of the rainbow, fish such as salmon that is rich in essential fatty acids, and other high quality protein and fats. In particular, foods rich in minerals like calcium, magnesium, potassium, iodine, and vitamins like vitamin C, B12, D, E and K will support bone and joint health. Avoid foods that create acidity and inflammation in the body, such as: caffeine, carbonated soft drinks, alcohol and sugar. Yes, that might sound like a lot to cut out, but cutting down at least would be a good place to start. Also, ensure that you keep well hydrated, as water is required to keep the joints lubricated.
2. Supplements:
Supplements you can take to improve your bone and joint health include:
- Macro & Trace Minerals: It is difficult get enough of these through diet alone and minerals are extremely important for joint and bone health. For example, when the blood is calcium-deficient, the body draws calcium from the bones at the expense of healthy bones. Similarly, a magnesium deficiency can mean that calcitonin – the hormone responsible for preventing the breakdown of bone – is not able to function correctly, leading to bone loss. An ionic mineral and trace mineral blend is a great way to ensure the body gets these nutrients.
- Vitamins D and K: Vitamin D is required for adequate calcium absorption in the digestive tract and vitamin K is important for bone mineralisation, as well as for the maintenance of healthy joints.
- Omega-3: Essential Fatty Acids help to maintain a healthy inflammatory response in the body, so omega-3 supplements can be helpful to support both healthy and inflamed joints.
- Glucosamine, MSM and CMO: For joints that are already damaged or worn, a glucosamine supplement can help to prevent further degradation of the joint, while MSM (Methylsulfonylmethane) and CMO (Cetyl Myristoleate) can assist with pain, inflammation and joint lubrication.
- Systemic Enzymes: These are specific protein-digesting enzymes which can assist with inflammation and pain management, scar tissue breakdown and fluid retention in injured or degenerating joints.
3. Structural Health:
As discussed earlier, your posture and structural alignment can have a big influence on the correct wearing of your joints and bones. Alexander Technique is a therapy which can provide postural corrections and an Osteopath or Chiropractor can help with structural misalignments, so if in doubt get yourself checked out.
4. Appropriate Exercise:
5. State of Mind:
Stress has negative effects throughout the body, and bone and joint health are no exception. During periods of prolonged stress, the body requires more vitamins and minerals to keep things in balance and stress can also create more acidity in the body.
6. Toxins:
Avoid exposure to toxins, pesticides and especially heavy metals, which have a negative impact on bone density. Heavy metals in particular choose the bone as a site for deposition and specific detox programs provided by Naturopaths and Herbalists are necessary to eliminate them. To finish off, here are 3 fascinating facts about bones, for your next dinner party conversation:
- Our bones are 50% water, 50% solid matter, and in adults make up about 14% of our total body weight.
- Humans have the same number of bones in the neck as a giraffe!
- The femur or thigh bone is stronger than concrete and can support up to 30 times its own volume and weight!
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