Besides Calcium, How do I keep my bones Healthy ?

Answer 1

The fact, you need to remember is the relationship between the calcium and Vitamin -D. Both are essential for the better bone formation ,perhaps for building up a stronger bone.

First thing, the calcium can not be absorbed in isolation effectively from the food unless , you supply the Vit-D. Yes.. vit-D is very important for the better absorption of calcium from the food that you eat. There are variety of foods that are rich in calcium like milk, yoghurt, cheese and sea foods. Vitamin-D is a fat soluble vitamin which is normally you can get from the sunshine apart from your dietary supplements.
There are other elements too necessary for the better absorption of calcium like acidity of the stomach. That`s why, calcium in the food is also well absorbed when you drink a fruit juice like orange and grape fruit juice.( ...one of the answerers mentioned that to avoid fruit juice....please do not).
If, you are keen with the protein rich foods, make sure, you also do supplement calcium with your intake. Otherwise, the kidneys excrete calcium from your body as a natural phenomina. If you decide to take calcium supplements in the form of tablets, makesure that you take after the food as acid environment always promote calcium absorption.

Apart from the dietary habits, a regular physical activity can help you to get a stronger bones. Remember, a bone reaches its full growth and maturation at the age of 28-30yrs. After that period, it only gets densed and stronger which totally depends on the dietary supplements and physical activities. However, the calcium in the bone get erodes and the bone gets fragile as you get older which is more severe among females especially after the menopause.

Other life style modification is also important in this matter like cessasion of smoking, limiting your alcohol intake and avoiding certain drugs like steroids and antacids.
Hope, this helps.

Answer 2

Exercise and healthy diet.
Here are some good ideas:
1. Do something that gets your heart rate up a bit like, walking, running, biking, and swimming.
2. Eat Whole, Organic foods like: Broccoli, Cabbage, Organic Brown Rice, Beans, Spinach, Sweet Potato, Apples, and other fruits and vegetables in their Natural State.
3. Avoid eating corn, white bread, white rice, white potatoes, candy, sodas, chips, and anything else that you already know you shouldn’t be eating.
4. Drink clean water as your beverage of choice. Avoid Fruit drinks and fruit juices (unless YOU juice them yourself)
5. Stop smoking, drinking beer & wine, and drinking coffee.
6. Get 8 hours of sleep each night.
7. Hang out with people who want to be healthy.
8. Avoid anything with High Fructose Corn Syrup.
9. Look into taking a multi-vitamin.

Tone up the muscles:

1. Join a gym and get a trainer.
2. If you’re short on cash, start a light stretching & yoga regimen.
3. Do push-ups, and light dumbbell curls for the upper body.
4. As I said above, walk, run, swim, and or bike
5. Take an aerobics class, a yoga class, or some other fitness class.
6. Join the local YMCA.
7. Buy or borrow this book by Bill Pearl called GETTING STRONGER.
In the book, he describes everything you need for a great fitness plan.
8. Crunches & Curl ups for the abs.


Mental Health:

1. Get a friend to talk to each day about your feelings.
2. If you have some money or insurance, get a counselor to talk to.
3. Learn how to meditate.
4. Join a support group for the issue you’re dealing with.
5. Ask your Higher Self (or God) for guidance.
6. Start keeping a diary or journal about your feelings & thoughts.
7. Write a ‘gratitude’ list every night.
8. Do something that makes you happy each day like: listen to your favorite music, draw, paint, write, or anything creative.
9. Do something for someone else who needs help.
10. If the above suggestions don't improve your mental health, talk with your therapist about the possibility of taking some medication.
11. Check out the book FEELING GOOD by David Burns.

Take care of yourself

Yam King

Answer 3

Strength training.

My mom has great bones because she lifts heavy trays every day at work. I have great bones because I am about 100 lbs. overweight (again, story of my life, I think). This is a rarely mentioned method of strength training, but my doc said that rarely do long-term overweight women who have had calcium in their diet ever break bones. We both have plenty of calcium.

Answer 4

Eat your green veggies and do lots of weight bearing exercise. Some people think it is the cardio work that keeps the bones strong but it is the weight bearing.

"Weight-bearing activities improve bone health for many reasons. First, weight-bearing exercise appears to stimulate bone formation. Second, it strengthens muscles that in turn pull or tug on bones. This action keeps bones strong. And third, physical activity improves your strength, balance, and coordination--all of which help reduce your risk of falls and bone injuries."

from

http://www.primusweb.com/fitnesspartner/library/activity/bonehlth.htm

Answer 5

in addition to calcium...

- take calcium combined with vitamin D
- you have to do some sport to activate the bone formation.
- EGG is considered to have a great nutrition value for bones.
- if you were a smoker...STOP IT.
- RED BEEF is very good for the bone marrow.


that's all

Answer 6

Well I get really hyper when I have almost any kind of sugar based anything, and although it keeps me awake for a long time, I don't really focus that well. I guess other than that all that is there to keep me up on those late homework nights is coffee or tea. Sorry I don't have any other options.

Answer 7

you also need to keep a healthy dose of vitamin C and also cod liver oil

Answer 8

Run to school, run home, avoid sugar and pop.

Answer 9

exercise regularly, drink plenty of water, and get enough sleep.