Intro: Learn how to build your bones naturally. Today many people are suffering from bone loss because they do not know how to build stronger bones. Your bones need the correct minerals, vitamins, and exercises to grow stronger. This article identifies the supplements and activities that may strengthen and stimulate your bone growth naturally.
Step 1: Begin exercising. Exercise is needed for bone growth. Regular exercise encourages the bones to grow. Exercises that stimulate bone growth are walking, jumping, running, and swimming. These exercises stimulate and strengthen your bones when they are executed daily because occasional exercise will not stimulate your bone growth. Your bones are made stronger by physical activity because when you have finished growing you can maintain your height by regular exercise and healthy diet. When your bone health is not supported by proper nutrition and exercise, bone loss will occur and take away centimeters from your height within a few decades.
Step 2: Eat foods rich in minerals such as magnesium, zinc, and calcium and foods loaded with vitamins D and K because your bones need these minerals and vitamins to build new bone. These vitamins and minerals are found in foods such as cheese, eggs, fish, spinach, and dark green leafy vegetables.
Step 3: Take vitamin-D supplements. Vitamin D is a potent steroid hormone that behaves like a fat soluble vitamin. There are two primary forms of vitamin D: vitamin D2 and Vitamin D3. Vitamin D2 is derived from plants and vitamin D3 is derived from animal products and it is produce inside your body when you are exposed to sunlight. Both vitamin D2 and D3 can stimulate bone growth in many people. When you grow older, your body will need increasing levels of these nutrients to contribute to your bone health. Taking a vitamin D supplement with calcium and magnesium is a good way for you to maintain your height. Additionally, vitamin D may prevent OSTEOPORISIS, keep your bones strong and healthy, reduce your joint inflammation, and regulate your cellular activity and development.
Step 4: Take vitamin-K supplements. There are three different forms of vitamin K: vitamin K1, vitamin K2, and vitamin K3. Vitamin K1 (PHYLLOQUINONE) is fat-soluble and it is found in plants. Vitamin K2 (MENAQUINOMER) is formed in a person’s intestinal tract due to action of the body’s intestinal bacteria. Vitamin K3 (MENADIONE) is a fat-soluble synthetic vitamin and it is almost twice the strength of vitamins K1 and K2. Vitamins K1, K2, and K3 are all very effective at building bones by making OSTEOCALCIN, which is the active form of bone protein necessary for bone strength. Additionally, vitamin K helps your blood to clot normally, protect your bones from fracture, prevent postmenopausal bone loss, preclude POST-ANDRO-PAUSAL bone loss, prevent calcification of your arteries, and provide protection against liver and prostate cancer in some people.
Step 5: Supplementation with vitamins and minerals and physical exercises are the best ways to build strong healthy bones. Vitamins K2 and D3 are the most effective bone building supplements today. Magnesium, calcium, and zinc are the best minerals for building new bone. Without supplementation and exercise, your bones will become progressively weaker every year and you eventually loose a few centimeters in height every decade.
Warnings: This article is based on general information derived from the popular press, internet websites, and medical journals that deal with health issues. Nothing within this narrative is intended to be any sort of professional medical advice. For medical advice the reader should seek the advice from his or her physician or other medical professionals.
Related Sources: http://www.webmd.com/; http://www.sciencedialy.com/; http://www.WHFoods.com; http:www. jama.ama-assn.org; Vitamins by Maureen Ternus, M.S., R.D. and Kitty Brothier, M.S., R.D.; Vitamins & Minerals by Dr. Alan H. Pressman and Sheila Buff.