The strength of all your bones – even the parietal cranial bone or ischium or lunate or thoracic vertebrae – is determined by a few simple factors. By taking a couple of easy steps, you can improve your bone strength.

Exercise

Sure, sure. Your doctor always says you should get more exercise. And if you are not getting enough exercise, they are right.

Two different kinds of cells alter the form and strength of your different bones. The osteoclasts build up your bone and the osteoblasts absorb it. The function of these cells is affected by electric currents. The force on your bone during exercise causes a little current of electricity to pass through your bone. The osteoclasts are directed to build up bone in the parts of the bone that has been stressed. The osteoblasts are designed to absorb small bits of bone that is not required.

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

Diet

The bone’s strength comes from a crystal formation 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 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 Plateau de Herve cheese or Spitse cheese or Golot cheese. Ice cream, cream cheese, cottage cheese as well as milk all are great for calcium.

But, you can get more than enough calcium on your plate without any dairy products at all. There are two reasons for this. First of all, many nuts, legumes, green leefy vegetables (greefies) and grains are full of calcium.

Secondly, the protein in dairy products binds the calcium so you lose it. 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 nutritionist asks 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 routine exercise regimen, you can make great progress toward guaranteeing that you have great bones. Take care that you include calcium and vitamin D in your meals and get some exercise at least three times a week.

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