Bone Strength
The strength of the bones in your body - such as the vomer bone or ischium or manubrium or radius - is controlled by a few simple factors. By taking just a couple of easy steps, you can improve your bone strength.
Exercise
Ok, Ok. That expert on TV always says you should get plenty of exercise. And if you are not getting any, they are right.
Two different kinds of cells alter the strength and curves of your different bones. The osteoclasts lay down more bone and the osteoblasts make it thinner. The activity of these cells is changed by electric currents. When you exercise, it causes a little electric current to go along your bone. The osteoclasts are then stimulated to build up bone as a result in the parts of the bone that has been stressed. The osteoblasts tend to absorb minute amounts of bone that is not stressed.
This action on the cellular level will even straighten out a bone that has been cracked and healed crookedly.
Diet
The strength of your bones comes from a crystal called apatite. Apatite requires much calcium and some phosphorus. That is why calcium is such an important part of your diet. Vitamin D makes the body 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 Makhhan cheese or Graddost cheese or Kulek cheese. Ice cream, cream cheese, cottage cheese as well as milk all are high in calcium.
On the other hand, you can get all the calcium you need on your plate without any dairy products at all. There are two reasons for this. First of all, many nuts, legumes, green leafy vegetables and grains are full of calcium.
Secondly, the protein 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 to digest and absorb. So, if you are a vegan, you can get plenty of calcium.
One more thing. If your doctor tells you to take a calcium supplement, there is a great cheap and easy way to do this. 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 taking advantage of a sensible diet and a daily exercise regimen, you can make great progress toward guaranteeing that you have good bones. Take care that you include calcium and vitamin D in your food and exercise at least three times a week.
Seven Helpful ways to guard against bone loss (osteoporosis):
- Engage in moderate physical activity 30 minutes a day, done 10 minutes at a time, because exercise strengthens bones.
- Eat the right foods. A varied diet gives you the right mix of nutrients.
- Stop smoking, smoking decreases absorption of calcium and lower estrogen levels, promoting bone menopausal symptoms.
- Ensure enough calcium intake. Those who are lactose intolerant or are unaccustomed to milk products can get calcium from deep dark leafy vegetables and small fish (even canned varieties).
- Avoid alcohol, it has adverse effects on bone forming cells.
- Control your sodium (salt) and protein intake because they decrease calcium retention. A 10 to 12 ounce steak or any meat will interfere with your calcium absorption.
- Get enough Vitamin D to enhance calcium absorption and bone maintenance. Get out in the morning sun for at least 15 minutes daily.
There is no complete cure for Osteoporosis, but some supplements and medicine can increase bone thickness and reduce fracture risk. You can to first to your doctor before you decide which one to try.
Hormone Replacement Therapy (HRT) = Is a long established treatment for osteoporosis in with women with low estrogen levels (usually due to menopause). HRT increases the bone density and reduces fracture rates. However, it also increases the risk of blood clots, some cancers, heart attacks and strokes in older postmenopausal women. As such, HRT use is not widely used for osteoporosis, but it may be used for short-term treatment of menopausal symptoms in early menopause. Men with low testosterone levels may benefit from testosterone replacement.
Bisphosphonates = Are bone specific medicines that increase bone density and reduce fractures. They are the currently the preferred treatment for Osteoporosis. It is important take the tablets as advised: on an empty stomach with plenty of water (not tea, coffee, or juice), remain upright, and not taking other foods or medications for half an hour to avoid possible indigestion.
Calcitriol = is also a form of Vitamin D that helps the body absorb calcium and incorporate it into the bone. Supervision by a doctor is needed as it can raise calcium too much.
Vitamin D = or calciferol supplementation can correct vitamin D deficiency, which is common in older people who are seldom outdoors. Vitamin D helps you absorb the calcium in your diet and your bones utilize it.
Calcium = supplementation of calcuim, typically 1,000 mg daily can slow bone loss but does not usually stop it completely. A 250 ml glass of milk contains about 300 mg calcium, aim for a low fat dairy. Some people may find taking calcuim tablets easier than having four dairy portions a day.
