Healthy Bones

INTRODUCTION

Today we are not discussing about the morphology or classification of human bones. Instead we will be focusing on the vital nutrients required for bone growth and mineralization. Furthermore we will accentuate on associated disorders and analyse how dietary modifications can help to strengthen your bones and heal faster. So, before we begin, lets brief out, the roles of skeleton system.

FUNCTIONS OF SKELETON SYSTEM

• Support: It is responsible for the shape and posture of our body.
• Movement: It maintains the bone integrity and with the help of tendons it facilitates body movement.
• Protection: It protects all the internal organs from injuries
• Mineral storage: Bones are the storage site of calcium and helps maintain serum calcium levels via bone remodelling.
• Hematopoiesis: Bone marrow is responsible for the production of RBC, WBC, platelets

STRUCTURE OF BONE

Basically the human skeletal system consists of bones, joints, ligaments and tendons. Ligaments are the tissues that connect the bone with another, whereas tendons connect a bone with the muscle. Structurally a long bone consists of a proximal epiphysis, diaphysis, distal epiphysis. Moving from outer edge towards centre, diaphysis consists of periosteum, compact bone and yellow bone marrow. The bone marrow consists of the stem cells which generates three types of blood cells ie; RBC, WBC, platelets.

BONE REMODELLING

It is a continuous process of destruction (bone resorption) and formation of bone cells (ossification). During bone resorption, osteoclasts break the bone tissue and releases calcium into the blood. Thus this process ensures skeleton integrity and blood calcium homeostasis. Bone resorption is carried mainly by four hormones, calcitonin, PTH, vitamin D3 and oestrogen. Not going into further details, I just want you to grab 2 key points here ;-

1. WBC aka leucocytes produced by bone marrow have a major role in providing immunity, which means you also need to have healthy bones to boost your immune system.
2. Hormones play an essential role in bone remodelling, so you need to have hormonal balance just not for healthy endocrine system but skeletal system too.

DISORDERS ASSOSIATED TO SKELETAL SYSTEM

• Fractures: Based on the type of impact and shape of the break, fractures can be classified into several types. Apart from accidents, fractures can be caused due to brittle bones as like in comminuted fractures, where the affected bone is broken into several fragments.
• Rickets: Its a skeletal disorder caused by Vitamin D or Calcium deficiency. This results in softening and weakening of bones.
• Osteoarthritis: Cartilage is a tissue present at the end of the bones which provides protection. Based on their function cartilages are classified into different types. Osteoarthritis occurs when cartilage wears off over the time. This results in joint inflammation, joint pains or joint stiffness.
• Rheumatoid disease: In simple terms, it is an autoimmune disease which is more severe than osteoarthritis, where just not the joints but even the bones are affected. Rheumatoid disease can effect people under any age group.
• Osteomyelitis: It is a rare condition in which bones are infected either by bacteria or fungi. The infection can reach through blood stream, trauma or a fracture. High blood sugar can worsen the condition. Body aches, fever, swelling are some of the common symptoms.
• Gout: Gout is characterised by the deposition of crystals of uric acid at the joints. Common symptoms include swollen joints, joint pains or joint redness sometimes.

DIETARY GUIDELINES

1. Vitamin D

Vitamin D is essential for bone mineralization and maintaining serum calcium levels.It enhances intestinal calcium absorption with the help of calcium binding proteins.

Foods like mushrooms, salmon fish, tuna are rich in vitamin D

2. Calcium

Deficiency of calcium can lead to low bone density and hence brittle bones. Bones are the storage sites of calcium and maintain serum calcium level through bone remodelling. Calcium homeostasis is regulated through hormones ; PTH and calcitonin. As calcium cannot be synthesised by human body we need calcium rich foods to meet the requirements. Foods like finger millets, horse gram, colocasia leaves, drumstick leaves, sesame seeds are rich in calcium.

3. Low Calorie & Low Fat

Health disorders like osteoarthritis can be treated by reducing body weight. Maintaining body weight under normal BMI will help. Speak to your dietician to plan your per day calorie intake. Avoiding fatty foods and simple sugars should be your primary focus. Including not less than 2 servings of vegetables a day will help.

4. Low Carbohydrates

Rare conditions like osteomyelitis can be severe in patients with diabetes. Cutting down carbohydrates and focusing on proteins as primary energy source will help. Boosting your immune system with Vitamin C, zinc and inclusion of foods with antibiotic properties is advisable.

5. Low Purine Diet

People suffering with gout should follow a low purine diet. Purine metabolism undergoes several steps to finally yield uric acid. Organ meat, sea foods and other meat products are high in purine.

HEALTHY RECIPES

• Hausa Koko: Basically it is spicy millet porridge. To prepare hausa kook soak the finger millets overnight. Wash and drain the excess water. Now boil the finger millets in fresh water. To the boiling millets add, cinnamon powder, nutmeg, ginger, green chillies and salt to taste. Stir well and place the lid. Let all the ingredients cook well. Finally once cooked, blend all the content to a smooth consistency. Serve the porridge with fresh yogurt and enjoy.
• Turnip Greens Soup: This a simple quick recipe with no carbs and fat. Wash your turnip greens well before cooking. To the instant pot or pressure cooker add turnip greens, chopped vegetables like bell pepper, carrots, onion stalks, mushrooms and overnight soaked beans. You can pick beans of your choice like, kidney beans, black eye beans etc. Add salt and ginger and cook the ingredients well. Once cooked, serve the soup in a bowl with a tablespoon of lemon juice. Similarly you can use colocasia leaves or drumstick leaves in place of turnip leaves for calcium rich recipes.
• Tahini: Its a short 3 ingredient recipe. Roast the sesame seeds on medium flame. Once roasted blend them to a thick paste. Add oil to the blender for liquid consistency. Finally add salt, mix well and enjoy it with your salad. You can also store tahini in refrigerator upto a week. Sesame bar is another delicious calcium rich recipe but high in calories. If you are on a weight loss program or trying to cut down your calorie intake then sesame won’t be a great choice

REFERENCES

https://www.who.int/nutrition/events/2015_vit_d_workshop_pregnantwomen_21to24Apr15/en/

https://www.coralspringscharter.org/ourpages/auto/2014/9/2/46022174/Notes%20Skeletal%20System.pdf