Bone Strength

The strength of all your bones - like the palatine bone or patella or coccyx - is determined by a few simple factors. By taking some easy steps, you can improve your bone strength.

Exercise

Sure, sure. That expert on TV always says you really must have more regular exercise. And if you are not getting any, they are correct.

Two cells alter the strength and shape of any of your different bones. The osteoclasts thickens the bone and the osteoblasts make it thinner. The function of these cells is determined by electric currents. Exercise causes a mild electric current to pass along your bone. The osteoclasts are directed to build up bone as a result in the places where your bone has been stressed. The osteoblasts are designed to absorb microscopic bits of bone that is not required.

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

Diet

The strength of your bones comes from a crystal formation 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 Sakura cheese or Oka cheese or Graviera Tinou cheese. Ice cream, cream cheese, cottage cheese as well as milk all are great for calcium.

But, you can get plenty of calcium in your diet without any dairy products. There are two reasons for this. In the first place, many nuts, legumes, green leefy vegetables (greefies) and grains are loaded with calcium.

Secondly, the nutrients in milk and other dairy products sticks to the calcium so you lose it. Therefore, although there is a lot 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 nutritionist wants 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 taking advantage of a sensible diet and a routine exercise regimen, you can take good strides 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.