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All about Bones

Bone is living tissue that makes up the body's skeleton. There are 3 types of bone tissue, including the following: Compact tissue. The harder, outer tissue of bones. Cancellous tissue. Bones are made up of a framework of a protein called collagen, with a mineral called calcium phosphate that makes the framework hard and strong. Bones store calcium and release some into the bloodstream when it's needed by other parts of the body. The major minerals found in bone are calcium and phosphorus in the form of an insoluble salt called hydroxyapatite [chemical formula: (Ca)10(PO4)6(OH)2]. Hydroxyapatite crystals lie adjacent and bound to the organic protein matrix.6 Many nutrients play a role in bone health, such as calcium, vitamin D, protein, magnesium, phosphorous, and potassium. If you eat a healthy diet (with lots of fruits, vegetables, legumes, nuts, seeds, and lean proteins), you'll get enough of most nutrients needed to keep your bones healthy and functioning well. Getting enough calcium and vitamin D in your diet can help maintain bone strength and lessen your risk of developing osteoporosis. Dairy products, such as cheese, milk and yogurt. Dark green leafy vegetables, such as broccoli and kale. Fish with edible soft bones, such as sardines and canned salmon. Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes. Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Avoid substance abuse. Don't smoke. The bone-building phase in young adults -- at its speediest -- takes three to four months, and it may take a lot longer if you have osteoporosis or are older. So you won't be seeing big changes on any bone density tests after your first week of working out. Bones change slowly -- but they do change. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.