Osteoblasts! Find Out What They Are and Why You Need ThemLuke Coutinho
Have you heard about osteoblasts? No? Well, before we dive straight into the topic, here are some observations that I need to share with you to build context.
I have many patients between the ages of 20 to 40, who complain of painful and weakened bones. Upon further checking, we are increasingly meeting people in their 20s, 30s, and 40s suffering from osteopenia, osteoporosis, and bone loss.
Usually, bone health is not given as much importance, as we can only feel the bone loss once it has occurred significantly. But it is of primary relevance, as bones play a more crucial role than they are given credit for. They not only form the structure of our body but have other significant functions as well.
Bones consist of bone marrow, which produces stem cells. Stem cells are fundamental to the immune system. Moreover, they enable the growth, healing, and replacement of the cells that are damaged every day.
Stem cells also help the body fight diseases from colds to cancers, and even play a role in healing burns.
What are osteoblasts and osteoclasts?
The primary role of osteoblasts is to create new bone in the process of skeletal development. To already existing bones, osteoblasts act as a strengthening factor.
On the contrary, another phenomenon, called osteoclasts, is the breakdown or depletion of bones.
What can cause osteoclasts?
When your body is not supplied with sufficient vitamins or calcium or if you are suffering from parathyroid problems which remain untackled – your body will need to find a way to prevent further damage, and save what is already harmed.
In order to provide that safety net, the body starts to deplete bones to release calcium into the blood, which will start providing for these missing components. On the flip side, your bones will start weakening, which if left unaddressed will lead to more severe problems.
Moreover, a sedentary lifestyle contributes to osteoclasts and leads to lesser muscle growth and weaker bones.
Can’t I consume dairy and calcium supplements to help against osteoclasts?
Here is a fact – India and the United States of America are the highest consumers of dairy and calcium supplements in the world. Ironically, these two countries are also leading with the most cases of osteoporosis.
These statistics prove that more calcium and dairy alone do not equal better bone quality.
Calcium, much like protein powders in today’s time, was a product that was overly advertised by the supplement industry. An overload of calcium comes with its own set of health problems, like blockages in your arteries, kidney stones, and so on.
What can cause osteoblasts?
The answer, much like other things related to good health, lies in lifestyle. The more osteoblasts you can produce, the more bone density you will have.
While many of you must be thinking that, this will require a lot of work or medication or supplements. But no! All you need to do to activate osteoblasts is exercise in a way where your bones and joints are impacted in the correct and apt manner – without causing damage.
Weight training or plyometrics – a form of exercise that requires jumping actions, walking, and resistance training to produce the appropriate amount of stress on your bones – giving you osteoblasts.
Here is some scientific research to elucidate this point.
In several martial art forms, you will have seen a wooden post. It stands tall and has wooden arms coming out of it in different directions. Fighters would hit these wooden arms with the side of their palms, their forearms, and their elbows. The continuous impact on the bones significantly helps with increasing bone density.
What are the best ways to keep your bones healthy and activate osteoblasts?
To correctly nurture your bones, you need
- Good quality calcium – from food sources or supplements as prescribed by your doctor
- Vitamin D3 – which aids in the absorption of calcium in the bones
- Magnesium – from food sources, or supplements as prescribed by your doctor
- Vitamin K2 – from food sources, or supplements as prescribed by your doctor
Though calcium is one of the most widely consumed supplements, most people are suffering from Vitamin D3 deficiency. So, you could be consuming all of that calcium, which is not living up to its potential, because it is not getting absorbed due to a Vitamin D3 deficiency.
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How should you fix weak bones?
Increase the consumption of vegetables
To derive calcium, magnesium, and vitamin K2 from your diet, you need to eat correctly. Your diet needs to change from ultra-processed foods to healthy, balanced meals. You must include all colorful vegetables in your diet, which will help you with natural vitamins.
Avoid low-calorie diets
While fad diets and the search for the quickest way to lose weight are most in demand now, many people adopt low-calorie diets for an extended period and see results in weight loss. What they don’t know is that low-calorie diets lead to bone loss which is detrimental to your immune system, and makes you structurally weak. Instead, try to maintain a healthy weight the right way and avoid low-calorie diets.
Lose and maintain weight the right way with our New Weight Management Program here.
Consume adequate protein
Protein acts as a building block for your muscles and cells. Lesser protein means weaker cells and muscles. To protect your bones, you need stronger muscles, as they absorb any impact without letting it reach your bones.
Without proteins, your muscles are weak – leading to bones absorbing impact which they shouldn’t. However, excessive consumption of protein can hamper your health, so understand your body’s requirements and consume the right amount. Some natural sources of protein are beans, green peas, cucumber, carrot, cabbage, spinach, cauliflower, sprouts, nuts, and seeds
You can also find some healthy protein options here.
Consume Omega 3
Consuming healthy fats is a frightening notion for many, but let us tell you – all fats are not bad if consumed in balance and not overdone. Good quality fat balances your hormones and boosts metabolism to burn unhealthy fats from the body. You can find some of my recommended Omega supplements here.
Exercise in any form
If you are leading a sedentary lifestyle, you are at an increased risk of osteoclasts. The more sedentary you are, the less muscle you will have and the weaker your bones will be. I am not saying that you need to hit the gym and work out vigorously for healthy bones. But think of it, all you need is some movement! Doing a few jump squats, rope-skipping, or even just plain old dancing, swinging, hanging on a pull-up bar, or walking will help with the density of your bones. Do whatever exercise your body can, and you will feel better, and be able to push yourself a tad more the next time!
If you have any injuries or existing conditions that restrict your movement, always consult your trainer or healthcare provider before trying anything new.
Surgeries and bone health
Though knee-replacement and hip-replacement surgeries are famous, forfeit these unless you absolutely require them. Bone loss is a process that happens over years, you can address it today and avoid surgery in the future.
Though surgery seems like an easier way out, we must strive to avoid it as far as possible. Of course, if you are in an extremely dilapidated condition, or have met with an accident and require these surgeries, you should go for it after fully understanding the risks and options from your doctors.
We should not take our bodies for granted, and think of these surgeries as a lifeboat that can save us from a sinking ship.
The Bottom Line
When it comes to your bones, understand that it’s a bone matrix. It is calcium, vitamin D3, vitamin K2, and magnesium. All of these, with just the right amount of tension on your bones with your choice of exercise, is all you need for a robust and healthy skeletal structure.
Don’t take your health for granted. Small but effective changes today can help you build a future that is not increasingly dependent on tablets, surgeries, and vulnerable to bone conditions.
Are a sedentary lifestyle and lack of motivation leading you to an unhealthy future? Get ahead, take precautionary steps, and enroll in our You Care Wellness Preventive Care Program.
Set up a one-on-one consultation with our team on WhatsApp here, call 1800 102 2053, or write to us at email@example.com.
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