Feel it in your bones
Support your bones … they support you
September 2015
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Bones and Joints
The bones that make up your skeleton are very much alive, growing
and changing all the time like other parts of the body.
Did you know?
A baby’s body has about 300 bones at birth. These eventually fuse
(grow together) to form the 206 bones in an adult body.
AIM FOR THE PEAK
Our maximum bone size and strength is called PEAK
BONE MASS. Genes play a large role in how much
peak bone you have.
Although peak bone mass is largely determined by genes, there
are lifestyle factors — such as diet and exercise — that can
influence whether you reach our full bone mass potential.
Between the ages of 10 and 20 individuals can greatly increase
their peak bone mass with a calcium-rich diet and regular
weight bearing exercise.
Not surprisingly, you can also make choices that decrease
peak bone mass, such as smoking, poor nutrition, and inactivity.
This process is usually completed around the age of 25. After
this happens there can be no more growth — the bones are
as big as they will ever be.
Bone health is important at every age and stage of life.
There are things you can do at every stage of life to ensure good bone health. Especially
important is making sure you get enough calcium and vitamin D.
The skeleton is our body’s storage bank for calcium — a mineral that is necessary for our bodies
to function. Calcium is especially important as a building block of bone tissue.
Gain calcium from the foods you eat. If the body does not have enough calcium in your diet
to keep the body functioning, calcium is removed from where it is stored in our bones. Over
time, this causes our bones to grow weaker and makes us more prone to strains and sprains.
Cinnamon
Yogurt
Milk
Oranges
Sesame
Seeds
Soya Beans
Cheese
Almonds
Turnip Greens
Facts about strains and sprains
What Are Strains and Sprains?
Muscles contract and relax (almost like rubber bands) to help your body move.
So a strain is exactly what it sounds like: a muscle that has been stretched too
far. It’s common for people to strain the muscles in their backs, necks, or legs.
Bones meet at joints, such as elbows, knees, or shoulders. That’s where your
body bends and rotates. Strong, elastic bands of tissue, called ligaments hold
bones together in the joints. A sprain happens when those ligaments have
been overstretched (mild sprain) or torn (severe sprain). Ankles, wrists, and
knees sprain easily.
How Is a Strain Different From a Sprain?
Since a strain is pain in the muscle, it may start to hurt immediately or several hours later. The area will be tender, feel
sore, there may be some swelling, and it might also appear bruised.
A sprain will probably start to hurt right away. Usually, the injury will swell and look bruised, you might find it hard to
walk or move the injured part, and you may even think you have broken a bone.
If You Get a Strain or Sprain
Stop! That’s the word to remember if you get a strain or sprain.
It’s very important to follow your doctor’s instructions and when you get home, remember…
RICE. We’re not talking about the food! RICE is a way to remember how to take care of your injury.
2
R
REST
the injured part of the body
I
ICE
the injury during the first day. Apply the ice for short periods of time (like 10-20 minutes at
a time). Don’t keep ice on the area continuously. Make sure to keep a towel between the ice
and your skin. Cold helps bring down swelling, so the injured area will be less puffy.
C
COMPRESSION
with a bandage or splint if it is recommended by your doctor. Compression means to
apply or press something together. When an injury is wrapped firmly, the pressure can
prevent or decrease swelling (puffiness). Make sure it is not wrapped too tightly, though,
because that could prevent good blood flow, which is really important.
E
ELEVATION
means raising the injured part so it’s higher than your heart. You can use pillows to raise
it up. This also prevents swelling.
While your strain or sprain heals, take it easy and don’t do things that could cause another injury.
VITAMIN D is the Key!
Because our bodies need vitamin D to absorb calcium from our diets, getting enough vitamin D goes hand-in-hand
with getting enough calcium.
Across the globe
Scientists and doctors agree that at least a third of the world is deficient in vitamin D. Some scientists think even a greater
percentage are deficient. This is because we live in an indoor society, more so now than ever before in human history.
is really not a vitamin!?
Vitamins are special nutrients that the body needs but cannot make, so they must be obtained from what we eat or
by supplements. Because our bodies can make vitamin D in our skin when it is exposed to good sunlight, vitamin D is
considered a hormone.
Vitamin D is important for overall good muscle health. Very low vitamin D blood levels may lead to you being more
likely to experience muscle cramps, bone, or joint pain.
According to the American Academy of Orthopaedic Surgeons, studies suggest that older people who take vitamin D
seem to fall less often, probably due to better muscle function.
Although vitamin D is found in some foods, it can be hard to get it from your diet, Fatty fish such as
salmon, tuna, and mackerel contain vitamin D, but they may also contain mercury and shouldn’t be
eaten in large quantities. Find out more about vitamin d at: http://www.vitamindday.net/wp-content/
uploads/2013/09/info_sheet.pdf
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• http://www.nras.org.uk/data/files/Get%20Involved/RAAW/Invisible%20Disease%20-%20Rheumatoid%20Arthritis%20and%20Chronic%20Fatigue%20Survey.pdf
• Simple Tasks. Rheumatic Conditions in the UK: The Problem. The Impact. The Answers. Available at: http://www.rheumatology.org.uk/includes/documents/cm_docs/2013/w/white_paper_report.pdf
• http://www.t2t-ra.com/recommendations
• http://kidshealth.org/kid/htbw/bones.html
• http://orthoinfo.aaos.org/topic.cfm?topic=a00567 American academy of orthopedic surgeons
• http://www.everydayhealth.com/arthritis/arthritis-and-vitamin-d-whats-the-connection.aspx
• Questions and answers on rheumatic diseases fact sheet. EULAR. Available at: http://www.eular.org/myUploadData/files/Q-and-A-on-RMDs.pdf
Disclaimer: The materials contained here are general in nature and are not intended to be used for the diagnosis or treatment of a health problem or as a substitute to
consulting a licensed medical professional. Health information should always be carefully reviewed with your health care provider. MetLife will not be held responsible
for misuse of information or any adverse effects of recommendations stated in these resources.
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