Keep bones strong, healthy

“Boning up on a topic.” “Gotta bone to pick!” “It’s a bone of contention.” No bones about it, bones are something we rely on — in our conversations and our body. In fact, there are around 206 bones in an adult body and they help propel us forward, keep us upright and balanced, and protect our organs.

Unfortunately, annually in the U.S., 6.3 million people (including 2 million with osteoporosis) end up with broken bones.

And in folks over age 65, recent studies suggest that there’s a 17% to 25% one-year mortality rate following hip fracture in women; it’s even higher in men.

So what can you do to keep your bones in contention? Research published in Food & Function shows that if women get about 100 micrograms of vitamin K a day — say from 4.5 ounces or more of dark, leafy greens — they can slash their risk for bone fractures by 31%, compared to women who get only 60 micrograms a day. Another study in Clinical Nutrition found that upping your protein intake by 25 grams a day (4 ounces of salmon) cuts the risk of hip fracture by 14%.

Exercise is also vital for strong bones. Especially effective are resistance exercises (weight machines, stretchy bands, your body weight) and those with impact — that’s why I love jumping up and down 20 times twice a day. Weightbearing activity is important, too; walking counts. Activities that demand a rapid change of direction and stops and starts are also effective. So, don’t be a bonehead, work every day to keep your bones strong.

Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic.