15 Aug 2009 @ 12:31 PM 
 

Bone Strength

 

The strength of all your bones – such as the occipital cranial bone or navicular bone or distal phalanges of the toes – is controlled by a few simple factors. By taking some easy steps, you can improve your bone strength.

Exercise

Sure, sure. Your doctor always says you need lots of regular exercise. And if you are not getting any, they are correct.

Two different cells determine the strength and curves of any of your different bones. The osteoclasts build up your bone and the osteoblasts break it down. The workings of these cells is changed by electric currents. The force on your bone during exercise causes a small current of electricity to go through your bone. The osteoclasts are encouraged to build up bone as a result in the places where your bone has been stressed. The osteoblasts will absorb tiny particles of bone that is not required.

This action on the cellular level will even straighten out a bone that has been fractured and healed crookedly.

Diet

The structural integrity of your bones comes from a crystal lattice called apatite. Apatite requires much 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 Lüneberg or Parenica or Catupiry cheese. Ice cream, cream cheese, cottage cheese as well as milk all are great for calcium.

However, you can get more than enough 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 high in calcium.

Secondly, the protein in milk and other dairy products binds the calcium. Therefore, although there is quite enough 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 final word on calcium. If your physician tells 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 good diet and a regular exercise program, you can go a long way toward guaranteeing that you have strong bones. Take care that you include calcium and vitamin D in your diet and include a time for exercise at least three or four times a week.

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Categories: Biology Posted By: world
Last Edit: 15 Aug 2009 @ 05 22 PM

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