“Flexible” is probably the last word that most people would use to describe bones. However, researchers at Cambridge University discovered that on a micro-level, bones are flexible due to a previously unknown built-in shock absorber. This mechanism is probably why they don’t break very easily, and researchers think it might give clues to how to prevent or treat osteoporosis – a condition that can be limiting for active senior living.
The findings
Scientists have known for a long time that our bones are made up of nano-scale crystals. But by using high-level molecular modeling and other advanced tools, they discovered that chemical citrate – which is a byproduct of cell production – mixes with water to make a viscous substance that travels between the crystals in our bones, providing shock absorption.
“What we’ve shown is that a large part of bone mineral – possibly as much as half of it in fact – is made up of this goo, where citrate is binding like a gel between mineral crystals,” said lead author Dr. Melinda Duer.
However, if the citrate leaks, the bone crystals fuse together to make inflexible clumps, which become more brittle and likely to break the larger the clumps become. The researchers, who published their findings in Proceedings of the National Academy of Sciences, believe the leaking of citrate fluid and combination of inflexible crystals is what leads to osteoporosis and other brittle bone diseases.
When people age or experience trauma to their bones, the protein mesh – which is responsible for trapping in citrate, which in turn traps water – is slow to self-repair. Though small holes in the protein mesh surrounding bone crystals is normal, larger holes can mean the escape of citrate fluid, causing crystals to fuse and bones to become more brittle.
How to keep your bones healthy
There are many things that you can do to promote healthy bones. Here are a few ideas:
Get enough calcium and vitamin D
It’s important to eat both calcium- and vitamin D-rich foods, as there is some evidence that they work together for muscle function and bone health. Many foods are fortified with vitamin D, but you can also find it in various types of oily fish, like tuna and sardines, and egg yolks. Good sources of calcium include kale, broccoli, almonds, dairy products, tofu, canned salmon and sardines. Try to eat less meat and more fruits and vegetables, as some research suggests that too much protein can be bad for bone health.
Eliminate unhealthy practices
If you smoke, do your best to quit. Research shows that smoking can stop the body from absorbing enough calcium, which can decrease your bone mass. It’s also important to limit how much alcohol you consume, as it can interfere with how vitamin D works in your body. Finally, though it likely has some health benefits, try to consume less caffeine. Many experts and researchers recommend drinking coffee in moderation, as it might disrupt the important functions of calcium and vitamin D
Prioritize exercise
Make sure to get at least 30 minutes of exercise per day. Even if health limits your abilities, your doctor or a physical therapist can recommend some low-impact and low-stress exercises that are still good for muscle-strengthening and involve weight-bearing to build strong bones. For example, rather than jogging or hiking, you can use an elliptical machine at the gym or walk on a treadmill – both of which are weight-bearing, low-impact exercises.
