Do I still have hope for my bones?
March 22, 2010 1:59pm CST
As a child I drank milk once in a while (with cookies and in my cereal mainly) but not nearly enough that was healthy for me based on my countires heath pyramid for dairy. Lately my bones and body have been weak. Its not good and I want to regain my bone strenth and quality. Im not even in my twenties yet, so do you think I still have hope for my bones if I start to eat and drink more diary?
1 person likes this
• United States
22 Mar 10
You need to do 3 things to help your bones: 1) Calcium - found in milk, cheese, ice cream, yogurt, and even in brocoli and some other vegetables. If you are lactose intolerant, take an inexpensive calcium supplement. 2) Sunshine - your body needs to be in sunshine at least 15 minutes a day for it to make Vitamin D. Without Vitamin D, your body cannot use the calcium you consume. 3) Exercise - without exercise your bones will not become strong. 30 minutes a day 2 - 3 times a week will help if the exercises are "weight bearing". Exercises like pushups and pull ups help your arms and back and walking and dancing put enough weight on your legs. You can also start weightlifting. You do not need to pick up heavy weights - some inexpensive dumb bells or even a couple of water filled bottles will provide enough weight.
• United States
23 Mar 10
Recently there has been a lot of study concerning VItamin D. In addition to it helping your body use calcium, it also helps it use phosphorus which also helps build strong bones. Vitamin D strengthens your immune system preventing and fighting things like the common cold virus, asthma, some types of arthritis, Multiple Schlerosis (MS), and even cancer. Vitamin D is also thought to help with weight control and keeping your brain healthy. Here is a link to information about this important vitamin - http://www.medicalnewstoday.com/articles/161618.php Exercise - Exercise actually strengthens the bone. Muscles are attached to the bone with tendon. For the muscles to work, they push and pull on the bone. The pushing and pulling make the bone grow stronger as the muscles grow stronger. Running - "a good exercise or is it counterproductive" - both. Excessive hard impact is bad for the bones and can result in stress fractures; however, wearing the proper shoes, running on softer surfaces (not pavement or rock), and limiting the amount of running (no marathons) can be beneficial exercise because the muscles are pushing and pulling on the bone and the impact is minimal.
22 Mar 10
Thnaks for such an amazing and detailed response. Its very helpful. Do you know what else vitamen D is good for in your body? How does exerise help wih the bones? Does it strengthen them or them muscles around them - for support? Is running a good exercise or is it counterproductive (as teh shock can damage your leg and hip bones) - or can you do it right and not hurt yourself?
22 Mar 10
I do track (long distance running) and occasionaly dance and tae bo and such. Why is a sport good for your bones? Id like impact sports would be less healthy for yur bones because it sends shock through them and makes them more fraigle and brittle. And how would being a vegetarian be good for the bones? Im not saying Im a major meat eater but I ned meat in my daily die. I cant not eat meat or meat realated or animal products in my life. Dinner in my house is based around the meat we are dining on that evening.