the supporting access of the skeleton is the spine, with 24, moveable vertebrae and flexible spinal disks in between. it's structured like a chain, so it's extremely flexible. the body also has a $140.00 joints to make it more flexible. the stable structure of our bones is particularly fascinating. instead of a solid mass inside this, a spongy tissue made up of numerous beams of connective tissue called trump, actually, to sound tight. a responsible for this tissue in the last constantly builds new trip actually. and the class a constantly breaking down for becky lee about every 10 years. the 2 cell types of

generated entirely new bone. it's like a complete make over and the many mole tree, becky lee and cavities in between make the bones extremely stable and light of the same time. the formation and breakdown of bone substance is subject to a delicate balance that we can influence. the been a coaster, a stimulates the bone cells to build up tissue during her constant training. her bones become stronger, not exerting the bones enough results in the opposite effect. bone substance will be broken down and the bones will become weaker. deep within the bone cavities, blood production takes place, the stem cells of the bone marrow may call red and white blood cells as well as platelets when way young and growing sounds produced on a massive scale. later the body is just aiming to keep the same level. so some of

the stem cells turn into fat cells. if blood supply gets to low, the stem cells will be reactivated to produce fresh blood without us even noticing . so our bones really are a hidden one during the body. they produce blood to flow through all veins. they make it possible for us to move smoothly and strengthen our bodies there. a living organ that runs through our entire body from head to ah, as well as resistance trainings, both require nutrients to maintain strengths. and these can be found naturally and food. what does to feed our bone the here are some foods scientifically proven to support strong bones. milken dairy products,

for example, hard cheese from cows milk contains a lot of calcium, which is essential for strong bones. it's in constant demand in our bodies. 100 grams of hard cheese contains around a 1000 milligrams of calcium about the recommended daily allowance in many countries. scientific studies clearly show that a diet reaching calcium increases bone density. however, it's still not clear if it reduces the risk of bone fractures in old age. dairy products also contain other substances important for bones like b vitamins and phosphorus, about 85 percent of the bodies, phosphorus, who's in our bones, but always consults or dr. before taking calcium tablets. there's a risk of calcification of the blood vessels go. cheese is a tasty alternative to regular cheese,

even if it doesn't contain quite as much calcium and protein. nuts and seeds are also great. 100 grams of sesame seeds contains 700 milligrams of calcium. they also contain phosphorus and import and proteins. sesame seeds go well with salads and pastries. pureed with sesame oil. they create heaney and ingredient in homos. the green vegetables chick lovejoy. 100 grams of joy has around a 100 milligrams of calcium. and green vegetables contain other minerals essential for bones like potassium. studies show that people who eat more fruits and vegetables have stronger bones. vegetables are also a source of vitamin k, which helps incorporate calcium into the bones. experiments show that vitamin k strengthens the bone matrix

a vegetable rich diet provides adults with sufficient amounts. vitamin k supplements are not necessary for calcium from food to reach the bones. one thing is crucial. the sun. when sunlight hits our skin, the body produces vitamin d, which is important for bones. so how about a salad of green vegetables and cheese talked with sesame seeds and enjoyed outdoors. while these foods are bone boosters? remember that a very died of whole foods is key. in order to be healthy, you need to make sure you're getting the right amount of micro nutrients, but around the world, there are big regional differences. one such example, iodine countries on the asian and american continents tend to be in good supply. but in some african countries, russia and germany to many suffer from an iodine deficiency, this can affect the function of the thyroid gland and potentially have an impact on

cognitive development. when make practices cup where he has to say really focused on the brazilian dance, like martial arts requires absolute coordination of body and mind when he was diagnosed with his work in siroy land 3 years ago, mixed feared the worst as buddies on her who, who had fallen unpunished when i started having tears lost them, i was afraid i'd never be able to do sports again. so it was pretty unpleasant. i was out of lucas or a few nights where i didn't cry on them, but i was really worried because sports such a big part of my life. and i'm, i'm leaving tough. you're more on his pediatrician spotted the changes to mix thyroid gland by chance. steering a routine checkup. but the swelling wasn't noticeable just by looking at it. as of there are many things that can cause thyroid gland to swell its own,

which are of course rather rare and shuddering. like firewood, gland tumors on infectious diseases, auto immune diseases. and how she motors disease. but the most common thing in children is iodine. what fish and sees truman has swollen thyroid as a result of iodine deficiency. bidding to share it with a blood test confirmed the diagnosis. nick didn't have enough thyroid hormones, a condition that usually comes from an id and deficiency. thyroid hormones are necessary for various metabolic processes and are among other things crucial for a person's energy level and mental abilities. as i'm slims, the worst case on your dime deficiency can lead to concentration problems as soon as the organ. com. this is a common symptom among people who have an undetected iodine deficiency in nathan bias, i guess if it goes untreated though,

it can really lead to psychological disorders in children. i'm saying the lack of a mixed case wasn't so severe. he didn't even have any of the typical early symptoms of this woman. so robins onto should really pay attention when children suddenly run out of energy seem listless or suddenly start gaining weight as a result of a lack of activity. these are all signs that can point not only to iodine deficiency, but to a corresponding underactive. thyroid gland called hypo thyroid, isn't with think that should cruise one, telephone, 11 possible reason make out this problem in the 1st place, can be traced back to germany. soil because it only contains small amounts of iodine. this means food grown there also contains very little of the vital mineral . but thanks to the introduction of iodine table salt in the 1980s,

people's id and intake went up. still studies show that nearly 60 percent of all children in germany suffered from an id deficiency. yeah. how we decide to change our family diet. we started using iodized, so it was a pretty easy dietary change to make. and we also started eating more fish for him . following his diagnosis mix took id and supplements for 3 months. today he has come in to have his thyroid look that again. the pediatrician is able to see the organ with the help of an ultrasound. dr. martini wants to know where the mixed thyroid tissue shows signs of enlargement or other changes. but the doctor is satisfied by make christ. roy looks really good. the gland significantly swollen,

has gone down in size. this indicates that eating just a little bit differently, getting more fish and to the tablets i was led to very good results is good. go on this because make was diagnosed and treated early. he has not suffered from cognitive damage. if that had happened, he most likely would not be able to practice chavira as well as he can today. me. anyone feel the urge to get moving? our coach vivian has a tip. let's executes a lunch bench your knee until you come in the 90 degrees and you try to keep your back straight for lunch. just wary effect. the exercise

which trains the glue tears muscle and decide pull off. and we do 10 were petition with small brakes and 3 routes in the past on working out and do join us again next week for another episode of in good shape . the news. the news the news,

the news news. the news italy tackle its rural exodus, offering houses for one year own physically ah, or living for 2 years a company offers the newer new residence from all over the world. that's how italy plans to secure the future of this country,

living for beginners. 30 minutes last tuesday aside and crimes against humanity and was on trial. the international criminal tribunal in the hague gave the most powerful demonstration that no one is beyond the reach of information and a singular experiment in the history of justice. war on trial. in 75 minutes on d, w o, the news. up to date, don't miss highlights the w program online, d, w dot com, highlights women in asia in speaking

of me for them all the money and lunch. and the only way i can be up top is to create my own. i see they're standing stories in the i phone my life this weekend on d. w. frankfurt a bought international gateway to the best connection, south road and radio. located in the heart of europe, you are connected to the world experience of stamping shopping and dining offers. enjoying our services. be our guest at frankfurt airport city,

managed by from board. oh, i the who's the cities of the news lives from berlin. rescue team keep searching for trucks residence, but as a desktop rises hope to fade for more than 150 people, the missing days off building collapse. ma'am miami also coming up for us as far right comes up shorts in regional elections dealing a blow to lead. marina pens, presidential ambitions and red bull driver,

macs verse that expands his lead in the for me to one championship off to taking the chicken slack at the period from free. ah, hello, i'm here to mohammed. 9. people are confirmed dead and more than $150.00 are still missing. as rescue teams work through the rubble of a building that collapse in miami, florida. questions are being raised now about the building. safety and engineering report released 3 years ago revealed is had a severe structural damage. mike negron came looking for his grandmother, a 92 year old living alone. this is my grandma. when he got the, the devastation was right before him. and yet he couldn't believe it. we rushed

over and got here around 2 30 am. and when we saw the scene, it's just it was so hard to process them in the debris. they stumbled across a card. and it happened to be my grandmother's name, hilda, and it was a birthday card that was given to her a couple weeks ago. mean what are the chances that that would happen? many of those in miami dade county florida are desperate to find signs of life at the sight of collapse. on sunday, some family members were shuttled in buses after they demanded to visit the site. rescue teams have been working through the wreckage for dave's international units from mexico and israel. oddest thing as well. but people are frustrated that the rescue mission appeals to be too slow. the refill now scattered throughout and it's

compact extremely compact. so it's a very slow process where we have to sure we have to stabilize the best we can as we're moving through the area. because again, if there is a void space, we want to make sure we're given every possibility office of items. and that's where we can't just go in and move them radically, because that's going to have the worse outcome possible. over the next days, miami dade county says it's going to audit every building older than 40 years to ensure that there won't come crashing down. under all this ruin, not a good doesn't know if her grandmother is still alive. birthday but he sees her birthday card as a sign. i just feel like it's really god's waive comforting off to say either way. whatever happened with your grandmother? she's okay. well, the w stefan simons has more on the continuing search and rescue operation. this is the single biggest operation reset, search and rescue operation in the history of the state of florida for

a single event like this. not talking about hurricanes here. this is a statewide thing, but 370 people on the ground rescue workers. and as you said, now, is there any teams and mexico teams, those are expert, they are really top of the line. so they are all driven by hope. and i think this is all, there is ways, again, the increasing death toll and the time this is day for of all this and they will be there 5 in the day 6. there will be also, as you mentioned in the piece, now an investigation. and what has happened, of course, how did this happen? this is the big question. how is this possible? there was a report, this report said, hey, there's significant trouble here. you've got to look into this and it has to be fixed. that needs to be done. we're talking not superglue here we're talking structural damage. we're talking real real, real fix to structural damage and a rust heavy rust in the robot system of this building. that means 1000000 and for

millions of dollars in investment to keep this building up to code hasn't happened . we don't know. and who know who knew what we don't know that either. but you can be sure that everybody, everybody, every federal state, county city, municipal, there investigators, they will be looking into this and i assume people will be held accountable if it is determined that this is somebody's fault or a group of people fault in france. the far right national rally party has suffered a blow in the 2nd round of regional elections. partial results show the immigration party only securing about 20 percent of the vote and fail to win control of any region. the result is a setback for the presidential hopeful marine. the hen and president emmanuel on central party also failed to win any regions. it is the pointing showing in the 1st round traditional parties are expected to come off on top, which was marked by the voter apathy. the data of the w is lisa lewis is in

paris and has more on the regional election results. this election has also shown that actually these traditional parties that were thought about had died after 2017 renmark call prison. and my call was the presidential elections defeated the traditional parties, but they have shown that they actually still exist. and that also shows, you know, despite the record extension, that polls in this country doesn't, don't seem to be accurate always. and that's why some analysts tonight say, you know, even though there is no reconnection between the regions, the departments were also elections took place over the past few days. but there is, you know, you can say with these elections, that polls that have predicted a certain result, especially that marine append party would win several regions that these polls are always correct. and maybe the poll for next year in 2022 won't be correct either. these polls for now, i saying that my corporate, my call,

i'm marine the pen from the far right party. we'll get into the 2nd run off site, but that's not really certain anymore. tonight the united states, as long as drive on iran back militias in 3 locations in iraq and syria. the u. s. department of defense says that targeted operational and weapons storage facilities used by several groups including tape has below and ca, tapes. honda. this is the 2nd strike in the region authorized by president joe biden, since he took office 5 months ago. well, let's take a look at the other stories that he had lines around the world. a few has been imposed in the eastern city of benny and the democratic republic of congo after 3 bomb attacks over the weekend. a bomb exploded in a catholic church on sunday, injuring to women. i was later a ball was the science of a suicide. bombing. authorities are blaming islamist, militant for the violence. south africa has reimpose corona virus restrictions

to combat a search in the highly contagious delta berry and president rama post band all gatherings accept funerals and order travel restrictions, as well as the ban on alcohol sales for africa. vaccine. viola has been slow with less than 5 percent of the population. having received the jap, at least 7 people were killed and dozens of others injured in an explosion in the phone with she capital darker the bloss, placed on the ground floor of a 3 story building in the most bizarre area. 7 of the buildings and 3 buses were damaged. the cause of the explosion is not snapped. the wild tens of thousands of migrant workers have fled bung with ashes capital. as corona, virus infections grow their vs like lead to the government imposing new restrictions for the lockdown. many workers rushed to return to their home villages

before restrictions came into force. the thousands cram onto this very hoping for a spot to get home. whether being close to others in a pen demik isn't ideal, but they face a tough choice. stay in looks down the car with no work with support or go back to their home villages to be with family. we have to accept reality. there is nothing else we can do. we are simply victims of the situation. i am heading home. what would we do during this lockdown? it's better even to stop with my family in the village. of all. the fairies have been operating 24 hours a day, trying to clear the backlog and get people home. authorities say they tried to stop by the crowding, but people's desperation means they don't listen. the exodus from duck up was

sparked by a surge in corona virus infections. case numbers have reached 6000 a day in response, bangladesh, as government issuing a stay at home order with the shops, transportation, and officers to close. the meaning many will lose their jobs, with no way to pay for food or rent, leading base people with fi options, other than to cram onto the ferries. in an effort to find support in their home, towns. in germany, people are remembering the victims of a deadly knife attack morn as attended a memorial service to honor 3 women who with death and 5 others seriously injured. the attack occurred in the southern states of bavaria in the square and the center of the city of votes, book, the suspect is a 24 year old somali man with

a history of mental health problems and also a criminal record. police say they are also investigating possible links to terrorism. 2 days after the deadly knife attack inverts berg, chia rugby still cannot believe what happened by chance. the refugee from iran was in town when he encountered the suspected attacker. 300. enjoy your job. there was a young man sitting on this band, g them. i saw the a tango with a knife in his hand, but i'll come officer. it was that this young man 5 times after. i was blinded by arrangement. i couldn't stop myself. i just went off to the last time 0. witnesses captured that moment on their mobile phones for chia, robbie, there was no question that he should get involved. the bystanders intervened too, and possibly saved lives. bavaria state premier market said visited the sea in

praise. the 42 year old radian who's waiting for his asylum application to be decided if you've been moved, you have the courage to in, to be in the even putting yourself in danger to help others without any obligation as bad that they was. i think you were ray of like line or thank you so to said he deserve to meddle for bravery. chair, a be believe he was just doing the right thing to for the news now and the year or 2020 portugal i was offered a loss to belgium in the round of 16 talk on as arm as the difference with the super long range goal in the 1st half belgium held on despite using key players to injury. this now means portugal gives up hopes for european championship trophy.

the czech republic have reached the quarter finals offers the prize win over the netherlands in budapest, martinez. the legs are red cod in the 2nd half turned the game in the check favor, and they capitalized on their advantage to win to nil and inform the one the red bulls max, versed up and has won the syrian ground free. in austria, the wind puts pressure on running well champion was hamilton, whose place at the sports summit is now under threat. the hi and the austrian alex is home turf, the red bull racing. qualified number one, drive a max bus, stop and on the very front of the grid, the man with command of an incredibly powerful on the engine under the drive, his right foot. soon feeling right at home at the front of the field, back behind him. 21 year old lando norris, he in the orange maclaren added to his reputation as

a good driver in heavy traffic. they were thrills and spills, and some bumps and bruises too, as the battle for the points played out behind the step. and there was hamilton seen, no play up before, and he's read the mirror. the difference. this is that he's one of the chasing pack no longer the runaway leader for a mistake in the pits from sergio presence crew. and it may have been to red bulls on the podium, but there was no doubt in the final result. stephan comfortably answered every challenge from the running champion hamilton, and even had time to stop and enjoy that winning. feeling with his team on the delta, reporters finished stood behind the englishman who was late looking for and i don't know where we lose all the time. but i think the long run seems to be a bit better that we have to continue pulling out those up. so that's been good. another champagne shower from hamilton, champions, toast, to one's era, parents. this is t w,

news live from berlin up. next is all the magazine stories looking at well stories the week and reports. you can also find much more news analysis and video on a website that is d w dot com and also tweet off at d. w on twitter to find us on instagram. and he'll mohammad, thank you very much for watching. i'll cease to take care of the ah and above all, only feels jewish life in europe. that's what film producer, bona and journalist goodman, are exploring,

delving into history and the present. i would never have thought the today's and could be live so i.