Hi, I’m Margaret at MelioGuide and today Iwant to talk about the importance of nutrition and activity as it relates to bone and bonebuilding. So, you all know, hopefully by now, that wehave two key cadres when it comes to bone building. We have osteoblasts. They are responsible for producing some theosteocytes. Osteocytes are cadres found in bone. Then we have osteoclasts. Those are the cleansers and cutters of bone. So when you’re looking at how to build bone, wouldn’t it be great to go, “Hmm, when it comes to exercise and nutrition, what in bothof those things arouse osteoblasts so that osteoblasts provoke the yield or canincrease their production of osteocytes? ” Because then you would have more bone. So, when it comes to exercise, we know highintensity, high frequency is important.That’s where you get your most bang for yourbuck. Having said that, moderate practise has beenshown to likewise be beneficial. So there was a study where they looked atboth pre and post-menopausal women who were chosen to walk 30 minutes four times a weekat a moderate ferocity on a treadmill. They searched specific at bone turnovermarkers and bone resorption. And even the moderate severity ambling onthe treadmill were indicated to decrease both the bone turnover markers and the bone resorption, which is a very positive thing when it comes to building bone. On the diet dissolve, there’s a number of nutrientsthat has been shown to be very positive in stimulating osteoblasts to create osteocytes.The list is too innumerable for me to cover inthis blog now, but we’re going to include it at the end of the blog. And so over and above, the diet and theexercise is our genetics. And good or bad, depending on your familythat you’re coming from, your genetics predisposes you either in a positive way or a negativeway as to how your osteocytes gets animated and how their responses eventually to exerciseand nutrition. But knowing what you know, you can obligate thebest of what you have and choose wisely when it is necessary to your nutrition and your exercisein build stronger bones.I’m Margaret at MelioGuide ..