Bone is a living tissue composed primarily of collagen, which is a protein which gives it a soft framework, and minerals such as calcium phosphate, which form small crystals around the collagen fibers. These inorganic minerals stiffen the collagen framework and add strength. Maintaining your bones strong is a wise goal at any stage of life. Consuming calcium and vitamin D-rich foods, as well as engaging in physical activity, may assist with maintaining bone health.
Bone formation:
1. Osteoblasts
Osteoblasts are commonly known as cells that “build” bone. These cells are responsible for bone formation. Osteoblasts produce and release organic bone matrix proteins, which mineralize in both growing skeletons as well as in the ongoing process of bone remodeling. Osteoblasts are usually found in regions of the body where bone is growing and metabolism is high.
2. Mineralization
Mineralization is the process by which minerals such as calcium phosphate are deposited on the bone matrix to promote bone growth. During the bone mineralization process, osteoblasts contribute to the creation of calcium phosphate crystals, which are subsequently aligned in the collagen-based fibrous matrix. Bone mineralization is necessary to maintain the strength and rigidity of bone.
3. Bone Growth
Throughout life, bone grows longitudinally and radially, models itself, and remodels. Longitudinal and radial growth take place during the years of childhood and adolescence. Longitudinal growth takes place at the growth plates, where cartilage expands in the epiphyseal and metaphyseal sections of long bones before becoming mineralized and forming primary new bone.
Bone loss:
1. Osteoclasts
Osteoclasts are cells that breakdown bone in order to trigger normal bone remodeling and facilitate bone loss in pathologic circumstances by increasing their resorption activity. They are motile, multi-nucleated cells that develop from promonocytic precursors found in spleen, bone marrow, and blood. They are regarded as cells with terminal differentiation that cannot replicate themselves. Osteoclasts remove bone and other mineralized tissues by releasing acid and proteolytic enzymes into an enclosed extracellular chamber that break down the mineral and collagenous organic matrix elements.
2. Balance
In a healthy adult, the rate of bone formation and bone loss is balanced. Insulin-like growth factor (IGF-1) is critical for skeletal development throughout adolescence and maintaining bone health throughout life. IGF-1 is regarded as vital for longitudinal bone growth, skeletal maturation, and bone mass acquisition not just during development but also in maintaining the density of bone in adulthood. Additionally, IGF-1 plays a significant role in muscle protein synthesis, tissue recovery, and muscle growth. It serves as an important mediator of bone development. IGF-1 mediates growth hormone effects on osteoblast, bone formation, and skeletal metabolism to protect against excess bone loss. Below are ways on how to increase igf naturally.
- Eating a lot of protein and dairy
- Consuming enough calories to meet your activity and nutritional requirements
- Participating in regular exercise.
- Having enough sleep
- Reducing belly fat
- Avoiding fasting
Tips for maintaining healthy bones:
1. Eat a balanced diet rich in calcium and vitamin D
Consuming foods that increase bone density, strengthen connective tissues, and reduce inflammation, may help you reduce injuries and safeguard your bones and joints for a long, active life. Eating foods high in calcium and vitamin D is essential for strong bones. Calcium is the building block of bones. Moreover, vitamin D aids the absorption of calcium from food. The following foods are recommended for healthy bones.
- Milk
- Fish such as salmon, tuna, whitefish
- Eggs
- Cereals
- Leafy greens such as broccoli
- Nuts
- Fortified orange juice
2. Engage in regular physical activity
Physical activity is essential for keeping a healthy weight, cardiovascular health, and strong bones. Walking, jogging, and stair climbing, as well as aerobics and strength training, stimulate cells that aid in the growth of strong bones and the slowing of bone loss. Strength training, for instance, offers bone benefits that exceed those of aerobic weight-bearing exercise. It focuses on bones in the spine, hips, and wrists, which are the most vulnerable to break or fracture.
3. Avoid smoking and limit alcohol consumption
Smoking lowers the volume of blood that flows to the bones. This may result in bone loss, since smoking inhibiting the metabolism of bone-forming cells and promotes bone resorption. Smoking also reduces calcium and vitamin D absorption, which are crucial for healthy bones. Additionally, long-term alcohol consumption may disrupt bone formation and remodeling, leading to reduced bone density and a higher likelihood of fracture. As a result, quitting smoking and limiting alcohol use promote bone health.
4. Monitor hormone levels, especially during menopause
Menopause-related symptoms are brought on by low estrogen levels during menopause. During this time, bone density begins to decline due to decreased estrogen levels. Thus, low estrogen levels raise the chance of getting bone fractures. This can be avoided with menopausal hormonal therapy, which also inhibits bone loss and degeneration of bone structure, lowering the risk of fractures.
5. Ensure adequate protein intake to support IGF-1 production
Dietary protein is essential for bone preservation and growth. Bone is made up of thirty-five percent protein and needs amino acids to function properly. Protein also triggers the release of the hormone IGF-1, which promotes muscle gain and bone development. As a result, lesser protein intake causes lower IGF-1, leading to reduced bone mass, potentially increasing the risk of fracture.
Conclusion
Bone health is essential at every stage of life. Physical activity has been found to have distinct bone-building and preserving effect, as well as to prevent bone loss and reduce fracture risk. A well-balanced, calcium-rich diet, adequate vitamin D, and a healthy lifestyle that is free from excessive consumption of alcohol and smoking are also essential for lifetime bone health.
