23/1/Why healthy bones are about so much more than milk

You might believe that drinking milk will all its calci and vitamin D is the one thing you need for strong
and healthy bones. And it's a really nice message that sold a lot of milk over the years. But it's just not
scientifically accurate. When we focus on milk, we boost lose the picture of bone's health so let's start
with at the beginning, adults have 260 206 bones that form the main part of the skeletonal system.
There's They're the support strucure or cage that protects our organs but they do so much more. They
work with our muscles to move our bodies. They store important minerals, they produce hormones and
they even make our blood. Many people think of a halloween skeleton when they imagine bone but that
only give us a one-dimensional view. Bone actually has three layers, on the outside there's the
periosteum, a tough membrance that covers and protects. Next there's a thick layer of compact bone,
the white hard smooth part that most people are familiar with. But inside, there's a spongy or trabecular
bone and there's an inner core filled with bone merrow marrow which contains stem cells that make
blood and are constantly dividing. Most pepople understand that our bones grow when we are kids and
adolescents. We reach our peak bone max mass in our twenties 20s. What many people don't know is
even after we stop growing, we are constantly removing our bone and replacing it with new. One
estimate is enough bone is removed and replaced that a new skeleton is made every ten years. After we
made reach our kick peak bone mass, bone removal starts to outpace replace it, replacement, this can
eventually affect the integrity of the bone and lower the bone mass or the amount of bone that we
have. The bone disease osteoporosis, is an extreme version of this process, bone loss outpaces the
replacement and combined with other changes, this can lead to so much fragility that even small
pbumps or falls can create fractures. Another cool fact about bones is they store calcium, so if the intake
is low, meaning not enough in our diet, the body draws calcium from the bone. This can also contribute
to bone loss so we need enough dietary calcium to maintain our bone. Vitamin D fits into the picture
because it helps our body absorb calcium. When we think of calcium and vitamin D, many of us picture a
frosty glass of milk. Milk is not the only good source of calcium out there. Humans are creative
carnivores omnivores, we can get calcium from a lot of our other sources, yogurt and cheese for
example. But also look for leafy greens like spinach and kale, cruciferous vegetables like broccoli and
cabbage and protein like tofu, nuts, beans, eggs and fish. Fortified siro Fortified cereals and orange juice
are also good too and chia seeds. And vitamin D is plentiful in flatty fishes and our skin makes it from the
sun. However, some people may need supplements. Another important factor for bone health is
exercise. Mechanical learning loading stimulates the cells and build bone and muscles pulling on the
bone may do this as well. In fact, any activity that puts stress on your bones like walking, jogging,
dancing, racket sports even strain strength training like doing weights, stimulate extra deposits of
calcium and growth of new bone. In addition, stronger muscles get help the with balance and one of the
best ways to prevent a hip fracture, reducing falls with better balance. If milk is your thing, that's
completely okay but don't forget the bone health is so much more than just milk.

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