Bone Strength

The strength of all your bones - even the nasal bone or distal phalanges of the toes or patella - is controlled by a few simple factors. By taking a couple of easy steps, you can improve your bone strength.

Exercise

Sure, sure. Everyone says you really must have plenty of exercise. And if you are not getting much exercise, they are right.

Two different kinds of cells alter the shape and strength of any of your various bones. The osteoclasts thickens the bone and the osteoblasts make it thinner. The activity of these cells is controlled by electric currents. Exercise causes a little current of electricity to go through your bone. The osteoclasts are directed to build up bone as a result in the places of the bone that has been stressed. The osteoblasts will absorb small particles of bone that is not required.

This will even straighten out a bone that has been broken and set 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 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 Limburger or Coalho cheese. Ice cream, cream cheese, cottage cheese as well as milk all are full of calcium.

However, you can get all the calcium you need in the food you eat 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 high in calcium.

Secondly, the amino acids in milk and other dairy products binds 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 final word on calcium. 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 primarily 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 daily exercise schedule, you can go a long way toward ensuring that you have strong bones. Take care that you include calcium and vitamin D in your meals and exercise at least three or four times a week.