Bone Health – When Concussion is a Good Thing

Our bones are the framework of our lives. Face it – without our bones, we would be little more than puddles on the ground. Our bones not only frame our bodies, they provide an essential factory for bone marrow. They are a calcium store for our bodies to tap when the mineral is needed by the muscles. They protect our vital organs from injury. They even provide a root base for our teeth.

Maintaining our bones is vital to our good health and survival. Like many other healthy habits, caring for our bones wisely has many other “tangent” benefits. Exercise is perhaps the biggest boon to bone health; cardiovascular, muscular, and digestive health are also boosted by exercise. But for bones, exercise can sway a “make or break” scenario. Astronauts in zero gravity must do resistance exercise daily to keep osteoporosis (demineralization, or weakening of bones) at bay. Why? Because bones need concussion.

Both aerobic and weight-training exercises help to improve bone health by providing concussion. Concussion produces periosteal bone activation – in other words, the microscopic compromise to bone structure will cause the bone matrix to “mineralize,” making the bones stronger. Bone minerals consist of calcium phosphate, calcium carbonate, calcium fluoride, calcium chloride, and magnesium phosphate. Intermixed with these minerals is a more flexible structure of collagen, or white, fibrous tissue. A good balance of minerals in bone will produce both strength and the correct amount of flexibility. However, upset this balance with poor diet (lack of adequate dietary minerals) and the bones become brittle, spongy, or, in the case of the disease rickets, bent or curved. Lack of minerals will leave only the collagen structure to support the body – even the muscles can pull the bones out of shape. The framework can’t stand without minerals!

It is important to get plenty of calcium and other minerals from food. If the body is lacking in calcium, it will “borrow” it from the bones. Adequate intake of calcium can prevent this. Dietary minerals, especially calcium, are readily found in a variety of foods. Dairy products, green, leafy vegetables, peas, salmon, and beans are good sources. Even an orange can provide calcium – and vitamin C, as well. Supplements also can provide calcium to the body, but should not be the sole source for the mineral. Vitamin D goes hand in hand with calcium absorption into the bones, so food or supplements that include vitamin D are a good choice. Add a good exercise program, with both aerobic and strength training, and you have a recipe for excellent bone health.