Bone Strength: A Few Easy Steps

Exercise

Yeah, I know. Everyone says you really must have plenty of regular exercise. And if you are not getting enough exercise, they have it right.

There are two types of cells that determine the strength and form of all of your bones. The osteoclasts build up your bone and the osteoblasts absorb it. The function of these cells is determined by electric currents. The force on your bone during exercise causes a little electric current to pass through your bone. The osteoclasts are encouraged to build up bone in the places where your bone has been stressed. The osteoblasts will absorb tiny bits of bone that is not needed.

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

Diet

The strength of your bones comes from a crystal lattice called apatite. Apatite needs large amounts of calcium and some phosphorus. That is why calcium is such an important part of your diet. Vitamin D is required to absorb and utilize Calcium. That is why Vitamin D is added to most milk.

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 Esrom cheese or Halloumi cheese. Ice cream, cream cheese, cottage cheese as well as milk all are high in calcium.

On the other hand, you can get plenty of calcium in your meals without any dairy products at all. There are two reasons for this. In the first place, many nuts, legumes, green leefy vegetables and grains are full of calcium.

Secondly, the nutrients in milk and other dairy products binds the calcium so you lose it. Therefore, although there is a lot of calcium in dairy products, it is harder for your body to use it. So, as a vegan, you can get plenty of calcium.

One more thing. If your physician 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 taking advantage of a good diet and a daily exercise regimen, you can go a long way toward ensuring that you have great bones. Take care that you include calcium and vitamin D in your diet and get some exercise at least three or four times a week.

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