Osteoporosis is a condition caused by a deficiency of certain vitamins and minerals. It results in a loss of bone mass, making the bones brittle and porous. Commonly in cases of osteoporosis, bones fracture with little or no cause, creating a poor quality of life in those affected by it. It's never too early to take steps to ensure that osteoporosis doesn't affect you.
Calcium and Vitamin D
Nothing is more important to bone growth and development than a daily supply of vitamin D and calcium. Calcium determines how fast and how healthy our bones grow from birth. It's more important when we are younger and still developing. Vitamin D improves bone health but it has another important role in the body, helping with calcium absorption, making the calcium we consume usable for the body. The best known supply of calcium of the body is from dairy products. You can get vitamin D from the sun but also from fish and egg yolks.
Exercise
A good daily exercise regimen can keep your bones strong and healthy. Exercise also allows you to grow muscle around the bone so that bones are properly protected and supported. Surprisingly, exercises that are better for osteoporosis prevention include strength-training and weight-bearing exercises in which the bones are tested to build up strength. Low-impact exercise like swimming and biking is helpful to the cardiovascular system but does very little for the bones.
Soy
Milk just seems to be good for the bones. It doesn't matter if the milk comes from a cow or a soy plant. With soy, it's not about calcium but rather the estrogen in the plant that makes for healthy bones by adding density.
Smoking, Alcohol and Caffeine
Smoking is not only bad for your health, it's bad for your bones as well. Other substances like alcohol and caffeine detract from the body's ability to properly absorb calcium. Caffeine is best enjoyed in moderation and under the stipulation that your diet that provides enough calcium to compensate for the loss of absorption.
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