We seldom think about the health of our bones, although the bone skeleton, consisting of 206 bones, not only provides the structure for the muscles, but also actively contributes to our health, producing cells and providing the necessary calcium and phosphorus in the body.

Also, bones are important for the body because:

➢ They support the body and allow movement, representing the passive apparatus of the locomotor system
➢ They protect vital organs. Bone cavities such as the skull and chest box, house and protect less resistant but vital organs, such as the brain, spinal marrow, internal organs
➢ They provide space for the bone marrow, where blood and bone cells are formed.

But what is really impressive is the ability of the bones to regenerate. Annually, 5-10% of the bone tissue of an adult regenerates.

However, signs of bone aging can appear after 30 years, if we do not take care of them. Degradation occurs in a higher percentage than regeneration, which leads to the onset of osteoporosis and other diseases of the bone system.

It is a known risk factor for osteoporosis (bone rarefaction). Nicotine and other chemicals in tobacco slow down the production of the cells that form the bones, as well as the blood flow from your bones. The result: brittle bones that are more prone to fracture.

On average, a person consumes 30kg of sugar annually.

Added sugar from soft drinks (a box of 330 ml contains 39 grams of sugar), cakes and other processed foods is not beneficial to the body. Too much sugar can affect bone health because it leads to increased acidity. This causes the minerals to be deployed from the bones and teeth to compensate for and regulate the acidity of the body. It also prevents the intestine from absorbing enough calcium.

Excessive alcohol consumption means 15 or more drinks per week for men and eight drinks or more for women. A drink means to a pint of beer, 1 glass of wine, or 100 grams of vodka, whiskey or other strong alcoholic beverages Excessive consumption of alcohol can lead to imbalance and implicitly to falls. It can also interfere with bone growth cells, called osteoblasts, which makes them more sensitive.

Calcium makes bones hard and dense. If the calcium level is too low, the body takes it from the bones. Too much loss in the calcium levels can lead to osteoporosis or brittle bone, which increases the chances of falling and/or fractures.

For ages between 20 -50 years the calcium requirement is 1000 mg a day and starting with the age of 50, we need about 1,200 mg of calcium per day to stop bone loss. The main food sources rich in calcium are:

➢ Sardine fish, 100 gr sardines in oil, boneless – 500 mg calcium
➢ 1 plain yogurt of 170 gr - 310 mg calcium
➢ 1 glass of 250 ml milk - 300 mg calcium
➢ 2 tablespoons of sesame seeds - 280 - 300 mg calcium
➢ 100 grams of almonds – 250 mg calcium
➢ 1/2 cup tofu - 200 milligrams
➢ 1 cup of beans - 140 milligrams

It works in close collaboration with calcium, without vitamin D, calcium cannot be absorbed from food, which leads to weakening of bones.

With a simple blood test you can find out the level of vitamin D. For adults the optimal level of vitamin D is 30-55.5 ng/mL. Less than 30ng/mL vitamin D is insufficient for the body and less than 20ng/mL means vitamin D deficiency.

Normally the skin produces vitamin D from sunlight, just a few minutes of sunshine every day should be enough.

The second source of vitamin D are foods, such as:

➢ fat fish (salmon, tuna or mackerel)
➢ cow's milk, almond, soy or oat milk
➢ eggs, especially egg yolk
➢ whole grains

There are also vitamin D supplements, but only with the physician’s recommendation. Too much vitamin D could be harmful.

Regular exercise helps strengthen bones and builds muscles, which help improve balance and coordination by avoiding the risk of falling down.

The best exercises for bones are:

➢ Exercises with weights
➢ Walking, running, dancing
➢ Climbing stairs
➢ Push-ups, rowing to strengthen the arms.

It takes at least 30 minutes of exercise every day.