Bone and Joint Health

Bone Strength

Bone strength - for instance the palatine bone or metacarpals or capitate - is controlled by a few simple factors. By taking just a few easy steps, you can improve your bone strength.

Exercise

Yeah, I know. Everyone says you have to have plenty of regular exercise. And if you are not getting enough exercise, they have it right.

Two cells change the strength and form of any of your various bones. The osteoclasts build up your bone and the osteoblasts break it down. The function of these cells is determined by electric currents. The force on your bone during exercise causes a little current of electricity to pass along your bone. The osteoclasts are encouraged to build up bone as a result in the areas where your bone has been stressed. The osteoblasts tend to absorb minute particles of bone that is not stressed.

This will even straighten out a bone that has been broken and set crookedly.

Diet

The structural integrity of your bones comes from a crystalline structure called apatite. Apatite requires much 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 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 Tyrolean grey or Tup� or Mozzarella cheese. Ice cream, cream cheese, cottage cheese as well as milk all are good sources of calcium.

On the other hand, you can get all the calcium you need in the food you eat without any dairy products at all. There are two reasons for this. First of all, many nuts, legumes, green leefy vegetables and grains are full of calcium.

Secondly, the nutrients in dairy products binds 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, if you are a vegan, you can get plenty of calcium.

One more thing. If your nutritionist tells 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 working toward a good diet and a routine exercise schedule, 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 exercise at least three times a week.

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