Bone strength

Bone Strength

The strength of the bones in your body - for instance the lacrimal bone or clavicle or sacrum - is determined by a few simple factors. By taking some easy steps, you can improve your bone strength.

Exercise

Yeah, I know. Your doctor always says you need lots of exercise. And if you are not getting much exercise, they have it right.

There are two types of cells that alter the strength and curves of your different bones. The osteoclasts lay down more bone and the osteoblasts absorb it. The activity of these cells is altered by electric currents. The stress of causes a small current of electricity to pass through your bone. The osteoclasts are then directed to build up bone as a result in the parts of the bone that has been stressed. The osteoblasts are designed to absorb small particles of bone that is not needed.

This action on the cellular level will even tend to straighten out a bone that has been fractured and set crookedly.

Diet

The structural integrity of your bones comes from a crystal called apatite. Apatite requires much calcium and some phosphorus. That is why calcium is such an important part of your diet. Vitamin D makes the body absorb and utilize Calcium. That is why Vitamin D is a milk additive.

Dairy products have lots of calcium and are a good source of protein as well. That is fortunate if you are a fan of exotic cheeses like Pa�ki sir or Saloio cheese. Ice cream, cream cheese, cottage cheese as well as milk all are good sources of calcium.

However, you can get all the calcium you need in your diet without any dairy products. There are two reasons for this. First of all, many nuts, legumes, green leefy vegetables and grains are full of calcium.

Secondly, the protein in dairy products binds the calcium so you lose it. Therefore, although there is plenty of calcium in dairy products, it is harder to digest and absorb. So, if you are a vegan, you can get plenty of calcium.

One more thing. If your doctor asks you to take a calcium supplement, there is a great cheap and easy way to do this. Tums and Rolaids are mostly calcium carbonate. They provide plenty of calcium. However, don't use them for an antacid because calcium actually makes your stomach secrete more acid. And take them with your meals.

By using a sensible diet and a regular exercise program, you can take good strides toward ensuring that you have great bones. Take care that you include calcium and vitamin D in your meals and exercise at least three times a week.