The strength of the bones in your body - for instance the ethmoid cranial bone or triquetrum or sacrum - is determined by a few simple factors. By taking some easy steps, you can improve your bone strength.

Exercise

I know you have heard this thousands of times. Your doctor always says you really must have lots of exercise. And if you are not getting any, they are right.

There are two types of cells that determine the strength and curves of all of your different bones. The osteoclasts thickens the bone and the osteoblasts absorb it. The workings of these cells is altered by electric currents. Exercise causes a barely detectable current of electricity to go through your bone. The osteoclasts are then encouraged to build up bone in the parts where your bone has been stressed. The osteoblasts tend to absorb tiny particles of bone that is not required.

This function of these two types of cells will even tend to 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 needs large amounts of 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 Esrom or Gubbeen or Brie Chevalier Fines Herbes 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. In the first place, many nuts, legumes, green leefy vegetables and grains are high in calcium.

Secondly, the amino acids in milk and other dairy products sticks to the calcium so you lose it. Therefore, although there is plenty 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 final word on calcium. If your nutritionist asks you to take a calcium supplement, there is a great cheap and easy way to do this. 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 use of a good diet and a routine exercise regimen, you can make great progress toward ensuring that you have good bones. Take care that you include calcium and vitamin D in your diet and get some exercise at least three or four times a week.

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