ZEN+ : Helping you Stay Young and Age Well

8 ways to protect the 206 bones in your body

By Marcus Santer


When you were born you had over 300.

Now you’re all grown up you’ve got 206.

And in case you’re wondering where the other 94 went…

They fused together to form bigger bones.

I clearly remember when I was a kid being fascinated by bones and wondering what I’d look like if I didn’t have any.

It wasn’t a pretty picture =)

Bones are vital to you life, here’s 5 things they do for you

  1. Support your body
  2. Protect your internal organs and brain
  3. The soft marrow inside your bones is where most of your blood cells are made.
  4. They work with your connective tissue and joints to provide movement
  5. They’re an important source of calcium for your whole body

Like most of your body, your bones are constantly being broken down and rebuilt in microscopic amounts.

And up until about the age of 30 your body creates new bone faster than it gets broken down.

After that the balance shifts.

And as you get older more bone is lost than created, which can lead to osteoporosis. Which is where the bones become weaker and more brittle. Unfortunately white and Asian postmenopausal women are more likely to develop osteoporosis.


Now it’s true, you can’t do anything about your race, gender or the menopause.

But all is not lost.

Because here are 8 things you can do to look forward to a healthier bone future:

1) Brisk Walking – A great way to boost your bone health. A study of nurses found walking 4 hours a week gave them a 41% lower risk of hip fractures, compared to those who walked less than 1 hour a week.

2) Calisthenics – Strength training at least twice a week says the surgeon general is needed to stimulate bone growth. How come? Because stronger muscles keep tension on the bones, causing them to grow thicker and stronger. But check with your doctor first.

3) Cycling – Making your bones work against gravity encourages them to rebuild bone. Which is why swimming isn’t much benefit because your body is supported by the water. Cycling is a great way to increase resistance without over doing it.

4) Quit – Stop smoking and avoid excess drinking of alcohol. Nicotine is poison to your bones

5) Vitamins – Calcium is used to build strong bones, but you need vitamin D to help the body absorb it. Most folk aren’t getting enough. Try to get your vitamins through food. If you have to take a supplement, make sure you do your homework first. Calcium supplements can have side effects.

6) Tai Chi and Yoga – Both can help to slow down bone loss in postmenopausal woman and improve bone health in areas most vulnerable to fracture: hips, spine and wrists. They also improve balance, coordination and body awareness – all of which helps to prevent falls.

7) Move more – Being sedentary is considered a risk factor for osteoporosis.

8) Speak to your doctor – If you have osteoporosis, you must consult with a medical professional. They are the best people to advise you which exercises are safe for you, what medications can help, what tests you need and so on.

Most of all, be patient.

You won’t see big changes in your bone density after a few weeks. Truth is, you’ll never regain the bone density you had in your 30’s, but you can slow down thinning bone.

Bones change slowly.

But they do change.

Bye for now


P.S. You thought I’d forgotten didn’t you?

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