Hello Community,
Our bones are the structural architecture that connect us to the earth element. This mineralised matrix of collagen and calcium phosphate - magnesium an important bone nutrient too, helping to keep calcium in our bones.
Osteocytes, osteoblasts and osteoclasts are bone cells. The activity of these being very important to bone health. Osteoblasts are bone building (I remember this with the letter ‘b’), osteoclasts, break down bone tissue. Osteocytes are the mature cells maintaining the living tissue bone. Our skeleton (circa 90%) is largely made up of these osteocytes. Highly specialised cells that essentially orchestrate the osteoblast and osteoclast activity.
Our bones are mineral reservoirs and mechano-sensors that help us locomote. ‘Come on now, do the locomotion’ could indeed be a hymn to our bones. And….motion is lotion. Our bones need movement.
Diving into the spongy tissue of our deeper marrow, we come across a process called hematopoiesis - blood cells being made and differentiated to then be released into the flow of our bloodstream. Who are we at our very bones. Ancestral bones and bloodlines run deep….
Given the several different types of white blood cells made in the marrow, our bone health is also key to our immune health.
Bone tissue is consistently re-modelled. Significantly influenced by nutrition and movement.
Yes too there are genetic factors and past injuries such as breaks and fractures and how things mended to consider. Medications as well. For example steroids, including the steroid containing inhaler for asthma, impacts bones. Hence the importance of lifestyle support to protect bone density. And you knowing your own unique context.
How to support your bone health:
*Move! Move in ways that please and delight and also challenge you. Standing on one leg and planks are great weight bearing examples to build the bones. Weak bones are more prone to fractures. Yoga asana and its weight bearing intelligence, builds healthier bones, measurably so by DEXA scan. We feel better when we feel stronger. Yes! Yin yoga is also brilliant for bone health as it rivers into joints, creating intelligent loading and healthy stress on them. Walking is one of the best! Unlike running that can be very jarring, it also acts as creative space and the feeling we are ‘getting somewhere.’
*Build muscle tone. Stronger muscles wrap more tightly to the bones, making the bones stronger. What a beautiful synergistic reminder of collaboration. So too, when we climb trees, the trees get stronger. Climb a tree, go for a walk. Use a step at home to walk up and down, up and down.
*Reduce refined sugars. I love a piece of cake. A glass of wine. Not everyday! So remember this is about balance. There are also times in our lives when completely eliminating something can be an interesting piece of research e.g sugar or booze. How might it feel to not eat sugar for a month? It’s noticing the grip things have on the psyche and body, and then experimenting with adjustments. Drop the sugar in tea/coffee for example. Your taste buds will adjust. It’ll be hard at first probably. That’s ok. Sugar, just like soda pop, requires the bones to release more calcium into the blood to neutralise its effects. There is increasing research over several years now, around elevated urinary calcium with excessive amount of sugar. Over time, this can lead to osteopenia and eventually osteoporosis.
*Increase calcium rich foods - dark leafy greens, tahini/sesame seeds, natural yoghurts, sardines, eggs. Squeezing lemon juice onto kale, collard greens and broccoli for example, helps increase vitamin C uptake.
*Vitamin D. It’s Winter time here in Northern hemisphere. Supplementing with vitamin D is important. I prefer a sub-lingual liquid oil based one, as vitamin D is fat soluble meaning its absorption is increased with fat.
*Bone broth - a collagen, mineral rich and flavoursome way to nourish our bones. Think Granny’s chicken stock. Use bones from an animal raised as close to nature as possible e.g. organic and a roaming life. Add as a base to soups and stews.
*Visualise healthy bone tissue. Imagination is powerful and helps us connect to something greater than ourselves. Stand with bare feet to the earth, feeling the magnetic resonance and the force of the gravitational pull.
*Take regular epsom salts baths - epsom salts are a sulphate form of magnesium. The nutrient is transdermally absorbed. Soak in the bath for at least 10 minutes before using soaps etc. A good generous 2-3 mugs into the bath. Buying in bulk online is a more affordable option. Magnesium is nature’s relaxant. Ahhhhh.
Bones are fascinating and there is still so much to learn about them. For now, simply acknowledge their value and take small actions to improve and support ongoing bone health.
Ending on this - osteocalcin, a hormone secreted by osteoblasts (build me up from bones!), when we move, both strengthens us physically and also travels to the brain, via messages in the blood. Specifically to the hippocampus, the part of the brain very much involved in memory.
Whilst studies are few for now, low levels of osteocalcin and poor cognitive function are linked. One study with Alzheimer’s, also found low levels of osteocalcin. Interesting.
So get moving. Jump on the spot. Walk up and down stairs. Walk along the seafront. Walk to your friend’s place or the cinema. Punch the air in excitement, skip to the shops, row a boat, get on the yoga mat.
And enjoy taking greater care of this marvellous existence we call ‘body’.
In warmth,
Ciara
