"Boning up on a topic." "Got a bone to pick." "Bone of contention."

No bones about it, bones are something we rely on — in our conversations and our bodies. In fact, there are around 206 bones in an adult body that help propel us forward, keep us upright and balanced, and protect our organs. 

Unfortunately, each year in the U.S. 6.3 million people (including 2 million with osteoporosis) end up with broken bones. And in folks over age 65, recent studies suggest that there's a 17%-25% one-year mortality rate following hip fracture in women. It's even higher in men. 

What can you do to keep your bones in contention? 

Research published in the journal Food & Function shows that if women get about 100 mcg of vitamin K a day — from 4.5 ounces or more of dark, leafy greens, for example — they can cut their risk for bone fractures by 31% compared to women who get only 60 mcg a day.

Another study in the journal Clinical Nutrition found that increasing your protein intake by 25 grams a day (such as 4 ounces of salmon) cuts the risk of hip fracture by 14%.

Exercise is also vital for strong bones. Especially effective are resistance exercises and those that involve impact. That's why I love jumping up and down 20 times twice a day.

Weight-bearing activity is important too; and walking counts. Activities that demand a rapid change of direction and stops and starts are also effective.

Don't be a bonehead — work every day to keep your bones strong.