Bone strength

Bone strength - even the maxilla or calcaneus or malleus or
tibia - is determined by a few simple factors. By taking some
easy steps, you can improve your bone strength.

Exercise

I know you have heard this thousands of times. Everyone says you need plenty of regular exercise. And if you are not getting much exercise, they are correct.

Two different cells determine the strength and shape of your bones. The osteoclasts lay down more bone and the osteoblasts absorb it. The activity of these cells is affected by electric currents. Exercise causes a small electric current to go along your bone. The osteoclasts are encouraged to build up bone as a result in the parts of the bone that has been stressed. The
osteoblasts are designed to absorb small amounts of bone that is not required.

This will even tend to straighten out a bone that has been cracked and set crookedly.

Diet

The structural integrity of your bones comes from a crystalline structure 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 Zdenka or Elaiki or Stracchino cheese. Ice cream, cream cheese, cottage cheese as well as milk all are great for calcium.

But, you can get all the calcium you need in your meals 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 binds the calcium so you lose it. Therefore, although there is plenty of calcium in dairy products, it is harder for your body to use
it. So, if you are 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 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 working toward a sensible diet and a routine exercise regimen, you can go a long way toward guaranteeing that you have healthy bones. Take care that you include calcium and vitamin D
in your meals and include a time for exercise at least three times a week.

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