Healthy Bones: Hard Facts

OK, Here's The Info.
You have more than 200 bones. They hold up your body, and, along with your muscles, keep you moving. Basically, without bones you'd just be one big blob!

So, what are these bones made of? They are mostly collagen, a protein that is like a soft framework for bones, and calcium phosphate, a mineral that makes bones hard. Collagen and calcium work together to make bones strong and flexible. All together, the bones in your body form your skeleton. Your skeleton is very strong, but also very light. Wanna know a cool fact? Most of your body's calcium is contained in your bones and teeth!! (The rest is in your blood — weird, huh?)

Besides calcium and collagen, bones also contain water, minerals, and cells that grow and change. Even though bones you've seen may have looked all dried up (think skeletons in movies or museums), yours really live and grow inside you. Bones are always growing and they're strongest by your 20s.

When you're a baby, you have more than 300 bones, but by the time you're an adult you'll only have 206 because some of your bones join together as you grow. To be able to grow, strong bones need lots of calcium and bone-strengthening activity. Find out how calcium and bone-strengthening activity make bones strong.

OK, So What’s Next?

Recipe for Healthy Bones

• Stir 1,300 milligrams of calcium into your body every day.
• Add some foods with vitamin D.
• Blend with 60 minutes of physical activity.
• Mix it up with some bone-strengthening activity.

Carla's Top 5 Reasons To Have Powerful Bones
5. You think conquering the world is easy? Gotta have powerful bones to do it, sister.

4. Sitting on the sidelines is no fun — in sports AND in real life. Keep those bones in shape and keep yourself in the game.

3. Girls with powerful bones are up to any challenge.

2. Powerful bones are like piggy banks. The more you put into them today, the better off you will be in the future.

1. Girls who take care of their bones take care of their minds, too. There's nothing sassier than a smart, powerful girl!

Recipes for Healthy Bones
Stir 1300 milligrams of calcium into your body everyday.

Mix life up a bit by doing bone-strengthening activities every day.

Bone Terms
Calcaneus (kal-KANE-ee-us) — You may know this as the heel bone. It's the largest of the ankle bones, and very important for keeping your balance so you don't fall on your face when playing soccer or hopscotch!

Carpals (KAR-pulz) — Wrist bones — without these, you'd never be able to wear dangly bracelets! Or move your mouse!

Clavicle (KLAV-ih-kul) — Collar bone — Very necessary for wearing necklaces!

Femur (FEE-mer) — Thigh bone, extends from the pelvis to the knee. It's the longest bone in the human body and is one of the strongest and heaviest.

Fibula (FIB-yoo-la) — Smaller of the 2 bones of the lower leg (but still pretty powerful!)

Metacarpals (MET-ah-KAR-pulz) — Hand bones — important for writing or typing on the computer keyboard.

Patella (pa-TEL-la) — Kneecap.

Pelvis (PEL-vis) — A ring of bones in the lower part of the body; the pelvis is bounded by the coccyx (tail bone) and the hip bones. These are very important in making sure you have great dance grooves. The pelvis supports your weight and helps you stand and move.

Phalanges (FA-lan-jeez) — Small finger and toe bones. These help you dial the phone, as well as balance on your feet.

Ribs (ribz) — No, not the barbecued kind. Ribs are flat, curved bones joined to the breastbone by cartilage and to the vertebrae of the spine. They also protect your heart and lungs.

Scapula (SKAP-yoo-la) — Shoulder blade. This is in motion when you throw a batter out during softball.

Skull (skul) — Protects your head, duh! But a bigger skull doesn't mean a bigger brain. Bummer.

Spine (spine) — The central support of the back of the body; your backbone (spine) is made up of 33 different little bones that are shaped like rings, called vertebrae. Movement of the vertebrae makes the spine flexible, so you are able to do summersaults and stuff like that.

Sternum (STER-num) — The bone in the middle of your chest. Most of your ribs are attached to this bone.

Tibia (TIB-ee-a) — The shin bone, which helps support your weight (and the reason why you need shin guards when playing soccer).

Ulna (UHL-na), radius (RAY-dee-is) (lower arm bones), and humerus (HYOO-mer-is) (upper arm bone) — Great for cheering at games, giving hi 5's, and hugging the people you love.