Bone Strength

The strength of all bones - for instance the mandible or metacarpals or coccyx or tibia - is controlled by a few simple factors. By taking a few easy steps, you can improve your bone strength.

Exercise

I know you have heard this thousands of times. Your doctor always says you have to have plenty of regular exercise. And if you are not getting any, they are right.

There are two types of cells that control the curves and strength of your various bones. The osteoclasts thickens the bone and the osteoblasts break it down. The activity of these cells is determined by electric currents. When you exercise, it causes a little current of electricity to go through your bone. The osteoclasts are then encouraged to build up bone in the places where your bone has been stressed. The osteoblasts are designed to absorb minute bits of bone that is not required.

This function of these two types of cells will even straighten out a bone that has been cracked and set crookedly.

Diet

The bone's strength comes from a crystal lattice called apatite. Apatite demands a lot of calcium and some phosphorus. That is why calcium is such an important part of your diet. Vitamin D helps 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 Dimsi cheese or Azeitão cheese or Abaza cheese. Ice cream, cream cheese, cottage cheese as well as milk all are full of calcium.

But, 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 (greefies) and grains are high in calcium.

Secondly, the nutrients in milk and other dairy products sticks to the calcium. Therefore, although there is quite enough 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 wants you to take a calcium supplement, there is a great cheap and easy way to do it. 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 good diet and a regular exercise regimen, you can take good strides toward making sure that you have healthy bones. Take care that you include calcium and vitamin D in your meals and exercise at least three times a week.

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