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Bones and Movement
Bones and movement are inextricably linked. The human skeleton not only serves as a supporting structure, but also plays a crucial role in mobility and maintaining our posture. Over 200 bones are connected by joints that enable movement in different directions, be it walking, gripping or movements such as dancing.
What are bones?
Bones are among the most resistant tissues in the human body - only tooth enamel is harder. They owe their strength mainly to their high mineral content, primarily calcium phosphate. However, despite their hardness, bones are by no means rigid: they adapt to the stresses to which they are exposed. For example, bones become stronger when they are regularly stressed. Conversely, bones can lose stability through lack of exercise. From the age of 30, bone mass decreases continuously - making older people in particular more susceptible to fractures.
Bones fulfill several vital functions in the body: Together with muscles, tendons, joints and ligaments, they form the musculoskeletal system, protect vital organs such as the heart and brain and store large amounts of calcium. Interestingly, our bones only make up around 12% of our body weight - so they are lighter than you might think.
The role of muscles and joints
The muscles work closely with the bones to enable movement. They contract and thus generate tensile force, which is transferred to the bones via tendons. The so-called skeletal muscles, which can be controlled voluntarily and enable movements such as walking or gripping, are particularly important. There are also muscles that we cannot consciously control. These include the heart muscle, for example. Did you know that the human body has 640 muscles?
Joints, on the other hand, are the movable connections between the bones. Their shape determines how far and in which directions a body part can be moved. The shoulder joint, for example, allows much more freedom of movement than the elbow joint. Joints are surrounded by a joint capsule and the ends of the bones are covered with cartilage. This cartilage acts as a “shock absorber”, reduces friction and distributes the pressure on the bone evenly. There is a narrow joint space between the cartilage surfaces, in which synovial fluid reduces friction and supplies the cartilage with nutrients.
How do movements come about?
Movements are primarily controlled by our muscles. Muscles can contract and relax again - this process consumes energy, which we absorb through food. We control many movements consciously, for example when walking or lifting. Others are automatic, such as reflexes: When we stumble, our lower leg reflexively pulls forward even before we can consciously react.
But muscles alone are not enough - they only work in conjunction with the bones and joints. One example is the front thigh muscle: when tensed, the muscle shortens and pulls the lower leg upwards - creating movement.
How do I keep my bones healthy?
Regular exercise is crucial for bone health. Physical activity stimulates bone metabolism and prevents bone loss. Sporting activities in particular, such as running or hiking, promote bone density and reduce the risk of osteoporosis, a disease in which the bones become porous and susceptible to fracture. A lack of exercise, on the other hand, weakens the bones, which can lead to instability and reduced mobility in the long term.
A diet rich in certain nutrients - particularly calcium, zinc, vitamin D, vitamin C, magnesium, vitamin K and protein - is important for strong bones.
Collagen also plays an important role in bone and joint health. It is essential for the mineralization of bones and contributes significantly to their stability. In the joints, collagen-rich cartilage tissue ensures smooth movements and acts as a natural shock absorber, cushioning shocks.
The following micronutrients are of particular importance for the bones:
- Calcium, magnesium, manganese, phosphorus, proteins, vitamin D, vitamin K and zinc contribute to the maintenance of normal bones.
- Vitamin C contributes to normal collagen formation for normal bone and cartilage function.