5 steps to fighting osteoporosis

Osteoporosis is a big problem among women. Even if you think you're getting enough calcium in your diet, underweight white women, those with a family history of the disorder and women who drink or smoke more than moderation are more at risk than others. What can you do to fight osteoporosis? IVillage.com had a great feature with 5 steps to fighting the disease.

1: Increase your calcium intake.
Simple enough- calcium strengthens bones, as young as possible, load up on low-fat cheese, fortified orange juice, fish and fruits and vegetables.

Also, watch your caffeine intake, as it increases the body's ability to excrete calcium through urine.

2: Double up
IVillage article puts it best-

"It's hard to rely on food alone for an ample amount of calcium — we women need at least 1200 mgs per day. Look for supplements of about 500 mgs calcium plus 200-400 mgs of vitamin D. Try ViActive Calcium Soft Chews — they double as dessert! (Bonus: Calcium also keeps blood pressure low.)"

Check your multivitamins to see how much calcium is really included. Most do not include enough to meet daily recommendations.

3: EXERCISE! Adding about 30 minutes a day of low-medium impact exercise to your day is another way to strengthen bones. Lucky for you non-gym goers out there, the IVillage article suggests walking, dancing or gardening all as great ways to strengthen bones without putting them at risk of fracture.

4: Get Tested- Women should start getting tested for bone density as their physician recommends it. Especially post-menopause, women should be tested every two years.

"It's simple, non-invasive and pain-free — you don't even have to undress! "Not only does it determine your actual bone density, it also predicts your risk for developing osteoporosis in the future," says Moore. "Your doctor may have forgotten to bring it up; be proactive and ask him.""


Your results could be the life line you need. The test can show if you are osteopenic, meaning your bone mass is less than normal, leaving you time to take care of yourself and fight osteoporosis.

5: Watch for bone breakers-
Eating disorders, over activity, some medications and smoking all add to the stress on bones.

Watch out for these in particular and double up on calcium supplements!