Calcium is the major building block for bones. It’s deposited as a crystal onto our bones and gives them their hard strength. Bone also acts as a storage bank for calcium so when we don’t get enough calcium in our diets, the body will snatch the calcium it needs from our bones to use for other important functions. If it is not replaced our bones will become porous and lose their strength. That’s why it’s so important to have a daily supply of calcium, throughout our lives. Different ages, genders and stages of life require different amounts of calcium.
Exercise is essential for everybody. When we exercise, our muscles pull on our bones, which in turn build bone. Hence exercise builds stronger, denser bones. As a rule of thumb, 30 minutes of bone building exercise 4-6 times a week can help maintain better bone density. Exactly how much you need is dependent on the type of activity you do, how long you do it for and your age.
Vitamin D forms in the skin when it is exposed to UVB radiation that is present in sunlight. While there are some foods that contain Vitamin D, it is difficult to get the required amount from diet alone. As we’ve already mentioned, vitamin D is essential to bone health. It increases the amount of calcium that’s absorbed from the gut, adjusts the amount of calcium that’s in the blood and strengthens the skeleton. Most of us get our vitamin D from sunlight exposure.