Eight ways to prevent osteoporosis

Even if you feel as strong as an ox, your bones may tell a different story. Find out what you can do to prevent osteoporosis

Osteoporosis develops when your bones lose mass and density, causing them to become porous, weak and brittle. As the bones weaken, they become more susceptible to fractures that can cause serious health consequences.

Thinning of the bones is a natural part of the ageing process. Your skeletal mass peaks sometime during your thirties and after that, your bones begin to lose mass gradually, increasing the risk of osteoporosis and related fractures. The older a person is, the greater the risk of developing osteoporosis.

One in two women and one in four men over the age of 50 will suffer an osteoporosis-related fracture during their lifetime, according to the National Osteoporosis Foundation. Although osteoporosis tends to affect older people - especially women after menopause - you can lower the risk of this disease significantly by taking certain steps when you are younger.

Investing in these lifestyle changes while you are young can offer a handsome health pay-off many years down the road.

1. Perform weight-bearing exercise
The risk of osteoporosis for both men and women depends largely on the amount of bone mass attained between the ages of 25 and 35. Developing a peak store of bone mass will help protect you when your bones inevitably begin to thin. Weight-bearing exercise is one of the best ways to increase bone mass because bone responds to exercise by becoming denser.

Although it is important to build as much bone mass as possible when you are younger, exercise at all ages helps the bones. Examples of weight-bearing activities include lifting weights, walking or running, tennis, and dancing.

2. Get an adequate intake of calcium and vitamin D
Eating foods high in calcium (milk, cheese, fish, liver) helps strengthen bones. Obtaining adequate levels of calcium is particularly important while the skeleton is growing (in childhood and adolescence) and during pregnancy and breastfeeding.

Consuming sufficient levels of vitamin D is also key when keeping bones healthy because this mineral is essential for helping the body to absorb calcium. Dairy products are the primary source of vitamin D, but the body can also get vitamin D from other foods and sunlight.