Bones! So fascinating!
- 17 hours ago
- 3 min read
Bones - we usually don't give them much thought ... unless we break one. We generally think of our skeleton as something our muscles attach to so we can move around. But research has shown they do much more than that. Our bone marrow, especially in the pelvis, vertebrae, sternum and ribs, produce blood cells. These are the cells that carry oxygen, fight infections, and help clot blood - all necessary for our heath. We also know bones help with calcium homeostasis - this means it regulates calcium flow to and from the bones.
Bones have also been found to act as endocrine organs, along with our muscles, and they can cross communicate with other organs! They release hormones, such as osteocalcin, which can "talk" to the brain to help build neurons and also stimulate the pancreas to produce insulin - highlighting bone's role in brain health like learning and memory along with energy metabolism and blood sugar regulation. No doubt scientists will continue to find out many more interesting things about our bones.
What does all this mean for you? Our bones need to be a health priority - during pregnancy, postpartum and long long after that as we continue to menopause. So how can you protect your bones? We've heard it million times (Lol) ... Eating a healthy diet and exercise are some of the most important things. Bones are largely made up of protein so it is absolutely essential to eat enough protein every day - animal or plant based. Guidelines vary-- I have included some references at the bottom but generally 1.5 grams of protein per kilogram of body weight seems to be generally accepted. (if you are 60 kgs or about 132 pounds, that's 90 grams of protein a day) Maybe you need a bit more if you are quite active or as the video below shows, women who are breastfeeding may need more. About 4 ounces of chicken, beef or pork is roughly 30 grams of protein; a large egg is about 6 grams (plus the yolk provides choline - which plays a crucial role in brain function and development for you AND your baby). For vegetarians it may take a bit more work to get in enough protein but it certainly is possible. As always, you can talk to your doctor for advice.
Getting enough calcium, magnesium and other trace minerals from our diet is best although you may need to supplement. Foods like bok choy, kale, collards, almonds, sardines, prunes and dairy would be fantastic to add in to your repertoire. And we can't forget about vitamin D - many of us need supplementation since we live at a latitude where we can't make it from the sun on our skin for about half of the year.
What about exercise? Strength training is an absolute must - this can't be emphasized enough! Maintaining our bones and muscles is important throughout our entire life. Studies have shown that strength training helps to build and maintain bone density. You can also add in some jump training too - just make sure to build up slowly and maintain good form. Investing in a personal trainer is well worth it, especially ones who have training in pregnancy and postpartum. On my Resource page on the website, I have listed some trusted trainers in the Calgary area.
This topic of bones is very close to my heart as I was diagnosed with severe osteoporosis at the age of 50, which came as a great shock to me. I have been active my whole life but I definitely missed out on getting enough protein as a growing child and into my adulthood, and I didn't get enough minerals in my diet. And in my 30s I stopped doing weights because I thought hiking and biking was enough. So I really want to help other women avoid this diagnosis when they are older and there is just so much research now that can help women to have strong bones and muscles so you can remain healthy and active!
"Evidence in Humans for Bone as an Endocrine Organ Regulating Energy Metabolism"
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