How to Strengthen Your Bone by dr.Juliyan

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									Bone Strength



The strength of all bones - such as the frontal cranial bone or incus or radius or navicular bone - is
controlled by a few simple factors. By taking a couple of easy steps, you can improve your bone
strength.



Exercise



Yeah, I know. Everyone says you really must have lots of exercise. And if you are not getting any, they
have it right.



Two cells change the strength and shape of your different bones. The osteoclasts build up your bone
and the osteoblasts absorb it. The workings of these cells is changed by electric currents. The force on
your bone during exercise causes a mild electric current to go along your bone. The osteoclasts are then
stimulated to build up bone as a result in the areas of the bone that has been stressed. The osteoblasts
tend to absorb tiny bits of bone that is not required.



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



Diet



The strength of your bones comes from a crystal formation 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 Leeghvan cheese or Svonzo cheese or Oltermanni cheese. Ice cream, cream
cheese, cottage cheese as well as milk all are full of calcium.
On the other hand, you can get all the calcium you need on your plate without any dairy products. There
are two reasons for this. First of all, many nuts, legumes, green leefy vegetables (greefies) and grains are
high in 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 to digest and absorb. So, as a vegan,
you can get plenty of calcium.



One final word on calcium. If your physician wants you to take a calcium supplement, there is a great
cheap and easy way to do it. 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 sensible diet and a regular exercise program, you can go a long way toward guaranteeing that
you have good bones. Take care that you include calcium and vitamin D in your diet and get some
exercise at least three times a week.



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