How to prevent osteoperosis

In order to stay strong, bones need not only calcium, but also other minerals, vitamins and proteins, all of which can be provided by a balanced diet.

Bones are living tissue that is constantly worn down and replaced. However, at around 30 years of age, the rate at which cells are worn down overtakes the rate at which they are replaced, and so bone density drops, particularly cancellous bone, a spongy structure that makes bones strong.

• With age, they can become brittle, leading to fractures. This is called osteoporosis.

Women are four times more likely to suffer from this than men, partly because their bone mass is lower to start with.

• During the menopause, women's bone tissue is worn down twice as fast as before due to the drop in the levels of estrogen, a hormone which plays a protective role. The pace eventually slows down, but the net loss continues.
• Although the lost bone tissue cannot be replaced, a balanced diet and regular physical exercise can help to maintain what remains.

Weight fluctuations of as little as 9.9 pounds can have a detrimental effect on the bones.

• According to a Canadian study of more than 1,000 men and women aged 25-96 years, those whose weight fluctuated ran a higher risk of suffering from fractures than those with a stable body weight.
• Researchers believe that weight loss can lead to a drop in estrogen and progesterone levels, two hormones that help maintain bones.
• In addition, it increases levels of cortisol, a hormone that interferes with calcium absorption.
• In other studies, it was observed that exercise and eating foods rich in calcium and vitamin D minimized bone loss.

To keep your bones healthy, enjoy a balanced diet and exercise.