Your bones are the foundation of your body, but are you doing everything you can to look after them?
It can be easy to think only about your bone health after an injury or as you get older; however, we should prioritise it at every stage of life.
From providing structural support to protecting our vital organs, bones play a crucial role in our overall health.
In this guide, we will explore their role, what affects their health, and what you can do to ensure yours stay strong and healthy.
How many bones are in the human body?
Our skeletons are intricate frameworks that provide our bodies with support, movement, and protection.
At birth, a baby’s body will have approximately 300 bones, fusing over time to form the 206 bones that form the adult skeletal system (i).
Our bones can be categorised into three main types (ii):
- Bones that produce blood cells. Bones like the pelvis, sternum, and femur that contain red bone marrow and produce red blood cells, white blood cells, and platelets
- Bones that make up your joints. Bones that work with other bones, ligaments, and cartilage to allow movement and flexibility. For example, your knee joint consists of three bones – the femur, tibia, and patella (iii)
- Bones that store fat. These bones contain yellow bone marrow, which primarily stores fat and serves as a source of energy when the body needs it in the form of triglycerides.
What are bones made of?
Bones are living tissues that are constantly changing and rebuilding to adapt to our body’s needs.
This process is called ‘remodeling,’ which involves the creation of new bone and the breaking down of old bone (iv).
The key components that make up the structure of our bones include:
- Calcium phosphate
- Minerals
Three main cell types that form bones, these are:
- Osteoblasts. Help to create new bone tissue and repair any damage caused to your bones
- Osteocytes. These are known as the ‘mature’ bone cells and maintain overall bone structure
- Osteoclasts. Support the breakdown of older bones, helping them to form into their correct shape
The roles of bones in the body
Now that you are aware of what bones are, how many we have, and what they are made of, it’s time to look at the essential roles they play in our bodies.
Your bones are far more than just a structural framework that keeps your body together and upright.
In fact, they perform various other vital biological functions, which are key in keeping us alive and functioning.
Here are some other ways your bones can support your body:
- Protecting your internal organs. Your bones act as a shield for your essential organs, such as the brain, heart, and lungs, protecting them from injury
- Producing blood cells. Bones containing red marrow produce red blood cells, white blood cells, and platelets through a process called haematopoiesis. Red blood cells are essential for transporting oxygen around the body, white blood cells are crucial for immunity, and platelets support blood clotting (v)
- Storing and releasing fat. Other bones contain yellow marrow, which consists of fat cells, otherwise known as adipocytes. These cells can then be used as an energy reserve as and when the body requires (vi)
- Supporting mobility and movement. In addition to keeping your body upright, your bones work with muscles and joints, allowing you to shift weight and move freely
- Storing and releasing minerals. Your bones are also responsible for storing necessary minerals, particularly when their levels are too high in your blood. They act as a ‘reservoir’ for minerals such as calcium and phosphorus and will release them as needed.
Why is it important to take care of your bones?
Prioritising your bone health should not start only as you get older or following an injury; it should be maintained throughout your life. Without proper care, your bones will become weak, and brittle, more prone to fractures and breakages, and sometimes lead to diseases like osteoporosis.
Osteoporosis is a condition that causes bones to become fragile and brittle due to loss of bone mineral density and bone mass.
It affects approximately over 3 million people in the UK and is commonly diagnosed following a minor fall or sudden impact causing a bone to break or fracture (vii).
Certain lifestyle factors can have an adverse effect on your bone density, including age, lifestyle and nutrition, exercise, certain health conditions and medication.
Women are more significantly affected by osteoporosis compared to men due to a more rapid loss of bone density during the initial years following menopause. This accelerated decline in bone mass is primarily attributed to hormonal changes, particularly the decrease in oestrogen levels, which plays a crucial role in maintaining bone density. (vii)
What causes unhealthy bones?
Learning what causes unhealthy bones is the first step to preventing them.
There are many factors that can have an effect on your bone health, some of which you can control and others you cannot.
By understanding what you can control, you can make informed choices and decisions to protect your bones and maintain their density.
Here are some of the most common lifestyle risk factors for bone health:
- Poor nutrition. For strong and healthy bones, you need a balanced intake of nutrients. Lack of nutrients, particularly in calcium and vitamin D, can result in deficiencies, contributing to weaker bones. The NHS recommends that children from the age of 1 and adults require 10 micrograms of vitamin D per day (viii) and adults aged 19-64 require 700mg of calcium per day (ix)
- Smoking. Research has shown that smoking disrupts the process of bone formation and decreases the absorption of calcium from the diet, leading to reduced bone mass and increased vulnerability to diseases like osteoporosis (x)
- Alcohol. Studies have shown that long term alcohol intake can interfere with bone growth and the remodelling process, resulting in reduced bone density. In addition, alcohol consumption in adolescence was shown to hinder the achievement of optimal peak bone mass (xi)
- Lack of exercise. Leading a sedentary lifestyle is another contributing factor to decreased bone density. Studies have shown that the mechanical stress from physical activity stimulates the osteoblast activity, which are the cells responsible for bone formation, and the osteoclast activity, the cells responsible for bone resorption, promoting bone formation (xii). Learn more about maintaining your bone health through exercise in our handy guide.
How to maintain bone density?
It is never too late to start prioritising your bone health and increasing your bone mass and density.
Whether you are younger and want to build strong bones for the future or older and want to prevent bone loss, adopting the right habits can certainly help.
Improving your bone mass does not happen overnight, but small and consistent changes can have a significant impact over time.
Follow the below tips to ensure your bones stay healthy and strong:
- Stay active. Regular exercise is essential for healthy bones and good posture, with the NHS recommending adults aged 19 to 64 complete at least 2 hours and 30 minutes of moderate-intensity aerobic activity every week (xiii). Weight-bearing and resistance exercises have been found to slow the rate of bone loss (xiv).
- Increase your calcium intake. Ideally, you should be consuming the recommended daily amount of calcium through your diet. Think calcium-rich foods like milk, cheese, chia seeds, sardines and almonds. If you are still not able to hit your daily amount, check out our range of calcium supplements that can offer additional support.
- Get enough vitamin D. Vitamin D aids the absorption of calcium, so the two go hand in hand. Try to get as much sun exposure as possible, which can be difficult when you live in the UK, so it is recommend supplementing from the months of October to April with 10 micrograms of vitamin D and eat a diet of vitamin D-packed foods like oily fish, red meat, and eggs
- Avoid drinking and smoking. These habits can weaken your bones over time and interfere with the vital processes that prevent them from forming and recovering properly
- Eat a diet that will improve bone density. Nourish your body with a diet that supports your bones and includes nuts, dairy, leafy green vegetables, and whole grains
- Consult your healthcare provider. If you are taking a medication that affects your bone health, it is good to discuss how you can continue to keep your bones healthy with your doctor. In addition, you should also consult your doctor before adding any supplements to your daily routine
Final thoughts
Supporting and caring for your bones does not have to be complicated.
By ensuring that you are eating a balanced diet, engaging in regular exercise, and ditching unhealthy habits, you can easily protect your bones and prevent further issues.
Think of your bones as the sturdy foundation of a house, with the right care and maintenance, they can support you through every stage of life!
To learn more about how you can support your bones, why not check out our dedicated health blog? Alternatively, you can contact our expert Nutrition Advice team who are on hand to provide free and confidential advice.
References:
i. KidsHealth. (n.d.). Your Bones. Available online: https://kidshealth.org/en/kids/bones.html
ii. WebMD. (n.d.). What Are the Five Functions of Bones?. Available online: https://www.webmd.com/a-to-z-guides/what-are-five-functions-bones
iii. Arthritis Foundation. (n.d.). Anatomy of the Knee. Available online: https://www.arthritis.org/health-wellness/about-arthritis/where-it-hurts/anatomy-of-the-knee
iv. NIAMS. (n.d.). What is Bone?. Available online: https://www.niams.nih.gov/health-topics/what-bone
v. NCBI. (2001). The Musculoskeletal System. Available online: https://www.ncbi.nlm.nih.gov/books/NBK2263
vi. PMC. (2017). Red Bone Marrow and Hematopoiesis. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC5447009
vii. NHS Inform. (n.d.). Osteoporosis Overview. Available online: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions-that-can-affect-multiple-parts-of-the-body/osteoporosis
viii. NHS UK. (n.d.). Vitamin D - Why We Need It. Available online: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d
ix. NHS UK. (n.d.). Calcium - Why We Need It. Available online: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium
x. PMC. (2019). Osteoporosis: Prevention and Treatment Strategies. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC6304634
xi. PMC. (2019). Alcohol and Bone Metabolism. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC6761900
xii. PMC. (2023). Bone Health and Risk Factors. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC9768366
xiii. NHS UK. (n.d.). Preventing Osteoporosis. Available online: https://www.nhs.uk/conditions/osteoporosis/prevention
xiv. Harvard Health. (n.d.). Slowing Bone Loss with Weight-Bearing Exercise. Available online: https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise
