We see bones everywhere, especially around this time of year, when skeleton decorations pop up on doorsteps, in classrooms, and in costumes. But have you ever stopped to think about how important your bones really are?
Bones are the primary organs of our skeletal system. They give our bodies structure, protect our organs, allow us to move, produce blood cells, and store essential minerals. Unlike the fake skeletons we see in Halloween displays, real bones are living tissue. They grow, repair, and renew themselves throughout our lives. Because they play such vital roles, it’s essential to build and maintain our bones' health and strength, starting in childhood.
The Three M’s of Strong Bones
1. Milk and Dairy Products
To build strong bones and a strong body, calcium is essential, and milk and dairy products are a great source of that calcium! Calcium is the main building block of bones. Calcium makes bones hard and strong, allowing them to support the body. Without calcium, our bones would be soft and fragile. The bones in your body also store calcium that can be used for other jobs in the body, including helping to move your muscles.
In addition to milk and dairy products, you can also get calcium from the vegetables you eat, including leafy green vegetables like broccoli and kale. Continue eating and drinking calcium-rich foods, and your bones will love it.
2. Movement
When we move, we make our bones stronger! Activities like running during tag, jumping rope, playing soccer, dancing, and climbing playground equipment put healthy stress on bones, which helps them grow stronger and denser.
Plus, the more you move now, the stronger your bones will be as an adult. That is because peak bone mass is typically built during childhood and teenage years. So keep moving!
3. More Sunshine
More sunshine means more vitamin D! That's right! Sunlight helps your body to produce Vitamin D. This vitamin is important because it helps your body to absorb calcium. All of that calcium helps to build and strengthen your bones.
Just 10 - 20 minutes of safe sun exposure a few times a week can boost the amount of vitamin D in your body. Enjoy that sunshine!
Explore Know Yourself Academy
Interested in learning more about bones? In addition to our Bones of the Body course, check out our new free resource, Bone Bingo!
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