How Diet & Exercise Changes Your Bones

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In this video, Jonathan from the Institute of Human Anatomy dives deep into the fascinating world of bone tissue. With the help of the most important member of the IOHA team, Geoffrey the Skeleton. We explore how bones are living, dynamic structures that constantly remodel themselves, the microscopic architecture that makes them strong, and how diet, exercise, and lifestyle choices impact bone health. From the structure of compact bone and osteons to the role of collagen and hydroxyapatite, this video answers all your questions about bone health.

Discover why calcium and vitamin D are crucial for bone strength, how exercise influences bone density, and what happens when bone health goes wrong, including conditions like osteoporosis.

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Table of Contents

0:00 - 1:12 Intro: Meet Geoffrey the Skeleton! Why Bones Are Alive and Dynamic
1:13 - 2:20 Compact Bone: The Dense Outer Layer Explained
2:21 - 3:02 Osteons: The Microscopic Structure of Compact Bone
3:03 - 4:00 Osteocytes and Nutrient Distribution in Bone
4:02 - 5:21 The Extracellular Matrix: Collagen and Hydroxyapatite
5:22 - 6:30 Why Calcium and Vitamin D Are Essential for Bone Health
6:31 - 7:21 Osteogenesis Imperfecta: The "Unbreakable" Bone Disorder
7:22 - 8:16 Spongy Bone: The Inner Network of Trabeculae
8:17 - 9:24 Red Bone Marrow: Where Blood Cells Are Made
9:25 - 10:00 Compact Bone vs. Spongy Bone
10:01 - 12:49 How Exercise Boosts Bone Density: Osteoclasts vs. Osteoblasts
12:50 - 13:49 Osteoporosis: Why Women Are More at Risk and the Role of Estrogen
13:50 - 13:58 Testosterone and Bone Health: A Key Player for Men
13:59 - 15:16 Final Thoughts

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#instituteofhumananatomy #BoneHealth #Osteoporosis #BoneStructure #Calcium #VitaminD #ExerciseForBones #Osteons #Collagen #Hydroxyapatite #BoneRemodeling

[joshuamoninger]

EXCELLENT... But In addition to vitamin D and calcium, bones also need other nutrients to stay healthy, including protein, magnesium, phosphorus, vitamin K. Vitamin K is greatly under appreciated in its ability to regulate where calcium is laid down. It can stop calcification in inappropriate places, like arteries, and promote calcification where it is appropriate, i.e. bone and teeth.

[simonsez]

12:05 this is why I lift weights… I’m 44 but have been weightlifting since high school. I’ve seen in my family what a sedentary lifestyle does to our health

[ImmuneTalks]

(11:58) The fact that astronauts lose up to 20% of their bone density in space just because of the lack of gravity is mind-blowing. It really puts into perspective how important weight-bearing exercises are for maintaining strong bones!

[WeItenspinner]

Hi, climber here. Can you make a video about ligaments? What do they do? How do the look? Can you train them? What do they need to be healthy and recover?

[MrSilenus]

Its incredible to me how amazingly intelligent our bodies are.

[valerie]

Love this video! A good reminder of why I get up and work out 4 days a week as a 51 yo female. I want to strengthen my bones as much as possible before menopause hits. I have seen what breaking a hip can do to the elderly and I would like to avoid that fate as much as possible.

[UncleTermite]

My family used to make fun of bc I lifted all my life since 12 now I’m 50 strongest I’ve been no health issues and my brother looks 20 years older and we’re only 3 years apart, I box and do martial arts as well, the last year I’ve been hitting concrete full force with boxing gloves I’ve never broken anything in my life .

[kayannanorthover]

that is why women need strength training especially.

[KJSvitko]

Daily exercise is key to as healthy life. Ride a bicycle to school, work or for fun.
Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling.
Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.
Make a bicycle your transportation option for short distance travel.

[oenyar]

Your videos always motivate me to take care of my health and do workouts. I always go back to your videos when I'm low in motivation.

[Itsrealvlomax]

Watching your videos a day keeps the health worries away!

[paulatorres]

Good review for me as a nurse of 40 years

[danabennett]

I find this an amazing learning opportunity. It also aids me in conversing with people I know who are experiencing different stages of life. I wish more people took the time to take back their health thru knowledge like this.

[seattlegrrlie]

There's some new research showing that a big reason women specifically get osteoporosis is that they didn't do weight bearing exercise through life. Women who did construction or a more physical job almost never see those problems and women who consistently weight train also do well. Yes, there's still some loss of bone density, but getting to life impacting levels of low bone density was often in women who did low impact work and had low bone strength going into old age

[Robertduobis]

It’s crazy how nobody is talking about Rethinking Health Secrets! This book made me question so much when it comes to health, it has some serious knowledge

[PlanetaryDweeb]

I am a fan of your videos. I recently donated blood and was wondering if you could do a video all about how the body responds to donating blood, or in other words a significant loss of blood cells. Thanks

[kirank]

I want to thank you from the bottom of my heart for sharing your hard earned knowledge and experience to all of us for no money in exchange ❤

[DeNanne]

Many don't know bones (marrow) can also get inflamed, either bacterial or non-bacterial, called Osteomyelitis.

[thedeathcake]

More info on the resistance training building bones would have been cool!

[johnsonjohnson]

“Design implies a designer, which indicates intelligence. A creator. In an awe-inspiring way we are wonderfully made!