Our bones may stop growing after puberty, but the bones of your skeleton are actually in a constant state of renewal. Total bone mass is generally replaced once every ten years, even if you’re no longer adding bone length. Our behaviors, genetic history, activity level, and diet all impact the quality of bone replacement over time.
Bone and how it forms
Bones are quite flexible when we’re young. This tissue is made of a flexible, fibrous material called collagen that grows hard as we move into our twenties. The collagen in young bones is made strong by phosphorus and calcium. Exercise that builds muscle along our bones increases blood flow to the tissue. Strong muscles feed strong bones.
What changes happen in bone structure through our lives
In our childhood, the Growth Hormone in our bodies is acting on our genetic code to grow our bones to the length programmed by family history and any genetic anomalies. Our bodies are either building bone, renewing bone or removing bone. Childhood is a time of building; HGH is produced naturally by our endocrine system.
Sex hormones triggered by puberty in our teenage years cause bone changes specific to our genders. In males, the shoulders get wider and bones get longer. Females get close to their adult height early in puberty, while the hip bones widen a bit later.
Our bones reach their toughest density in our early twenties. At this point, the bone building trigger is turned off, the power of bone renewal reaches a peak level, and bone loss can begin.
As we age, we face more bone loss. There are many factors that can increase the risk of bone loss, including menopause for women and andropause for men. While bone loss in women during menopause is a known concern, it’s interesting to note that by the time men and women reach the age of 65, the bone loss ratio and rate is similar.
How to keep our bones strong in adulthood
There are many things you can do to keep your bones strong and healthy. Exercise, particularly weight-bearing exercise, will keep the muscles surrounding your bones stimulated, increasing the flow of nutrients to the bones.
A diet high in calcium and a Vitamin D supplement can also reduce your risk of bone loss, so try to include yogurt and cheese in your daily diet. If you don’t or can’t consume dairy products, try to increase your intake of
- white beans
- kale and spinach
These calcium-intensive foods can also lower your cholesterol levels and add fiber to your diet.
Strong bones and exercise will put pressure on joints, but keeping joints moving is the best way to keep them flexible and healthy. If you notice that a particular activity is causing you to suffer from joint pain, try to find a way to keep moving and lower the load on your joints. If you used to jog, try walking with a rolling heel to toe motion to keep pressure off your knees. You can also try cycling for a more intense cardio workout.
A critical factor to keep your joints protected as you continue to exercise is a focus on core muscles and balance. Seek out exercise classes and routines that help you improve the strength of your tummy muscles and help you work on your balance. Tai chi, yoga and Pilates can all help you improve the strength of your lower back and abdomen. As for the joints it also can be considered to treat joint pain with hgh.
Most common bone and joint diseases
One of the most common joint diseases is osteoarthritis, also called wear and tear arthritis. Being active puts pressure on your joints, and over time the tissues can wear down. Old injuries and scars can also cause a great deal of discomfort over time.
Rheumatoid arthritis refers to an autoimmune condition that causes a great deal of inflammation, pain and permanent deformity to the joints. While many who struggle with osteoarthritis find that gentle exercise helps, rheumatoid arthritis can be made worse with high pressure activity. Smoking also exacerbates this condition.
Bursitis can often feel like arthritis, but is actually an inflammation inside the joint. The bursa is supposed to function as a cushion inside the joint, but when the bursa becomes inflamed, the swelling puts pressure on the bones and tissues where they come together.
Loss of bone density, or osteoporosis, is a common bone disease. Genetics can play a factor, as can your activity level, the amount of alcohol you drink, your diet and your use of tobacco products.
If you want to protect your bones, joints, brain and spirit, get some exercise. If you want to maintain healthy bones and keep your cholesterol level low, eat foods high in calcium, such as white beans and greens. If you want to protect your lungs and skeleton, don’t smoke. If you want to guard your liver and reduce bone loss, keep your alcohol consumption low.