Does my diet affect my chances of developing osteoporosis?

When you were a growing child, your parents would often tell you to drink your milk and get some exercise.  There is a reason for this.  Lack of exercise and inadequate calcium intake can make your bones weak, and weak bones are susceptible to osteoporosis.

Osteoporosis is when a person develops weak, thin and brittle bones. Weakened bones are prone to fractures.  When women are post menopausal and start losing bone mass, they’re developing osteoporosis.  Some older women have weakened bones and show signs of osteoporosis.

Bone is not lifeless, it is something that changes and develops from birth till we reach thirty.  Diet and exercise both play a major role in determining the health of our bones.  Calcium gives our bones strength and density.  So does regular bone strengthening exercise like walking and jogging.  In particular weight bearing exercises help keep bone mass at a healthy level.  Lifting weights not only helps you look great on the outside, but it can keep your bones fit.

Bone keeps growing and developing until 30 years of age.  After age 30 our bones natually begin to deteriorate.  This makes it so important to build up the strength of our bones before the age of thirty.  After that bones start thinning down, become porous.  This process is not limited to women only, but men also. 

Women are more susceptible during menopause.  During menopause estrogen levels fall, and this causes loss of bone tissue.  It seems that estrogen helps bones absorb calcium present in the blood.  The first ten years after menopause are the most crucial since the maximum amount of bone loss happens then.

To prevent osteoporosis both men and women need to ensure that they take adequate amounts of calcium and vitamin D.   Excellent sources of calcium include, milk, cheese, okra, peas, cabbage, salmon, shrimp.  Calcium rich breads, juices can also be consumed.  Vitamins can also be a good source of calcium.

Vitamin D plays a very important role in the bone building process.  Vitamin D helps your bones absorb the calcium from your blood streatm. 

Vitamin D is present in eggs, dairy products and fish.  A glass of milk consumed daily can give you about one fourth of your daily requirement.  Exposing your body to sunlight can help supply your body vitamin D and you can also have supplements.

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