The strength of the bones in your body – such as the sphenoid cranial bone or femur or patella – is determined by a few simple factors. By taking just a couple of easy steps, you can improve your bone strength.
Exercise:
I know you have heard this thousands of times. Everyone says you really must have plenty of exercise. And if you are not getting any, they have it right. There are two types of cells that determine the form and strength of all of your various bones. The osteoclasts thickens the bone and the osteoblasts absorb it. The function of these cells is affected by electric currents. When you exercise, it causes a small 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 are designed to absorb minute particles 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 structural integrity of your bones comes from a crystalline structure 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 needed to 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 Jibneh Arabieh cheese or Appenzeller cheese. Ice cream, cream cheese, cottage cheese as well as milk all are great for calcium. However, you can get plenty of calcium in the food you eat without any dairy products. There are two reasons for this. First of all, many nuts, legumes, green leafy vegetables 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 for your body to use it. So, as a vegan, you can get plenty of calcium. 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 using a good diet and a daily exercise program, you can go a long way toward ensuring that you have good 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.
