Bob was only sixty, but his x-rays revealed dark shadows on his bones. The bones were extremely porous. There was no question that the diagnosis was osteoporosis.

Osteoporosis is a condition in which bones become weaker. Research has shown that diet, hormones and exercise can prevent the disease from getting out of hand.  Another way to slow down or reverse bone loss is the use of drugs that are commonly prescribed for those with full-blown osteoporosis.  Estrogen replacement therapy is another effective way to prevent bone loss when menopause occurs.

Bone density can be gained prior to the onset of the disease.  According to Gail Dalsky, Ph.D, director of the Exercise Research Laboratory at University of Connecticut,  the right nutrition, including calcium and exercise can help prevent bone loss at the spine.  High calcium intake can help prevent fractures.  Women, in particular, should consume a minimum of 1,000 to 1,500 milligrams of calcium daily.

Unfortunately, there are those that stay away from dairy products which are the best source of calcium.  Osteoporosis can also be a genetic problem which makes it all the more important to eat calcium-rich foods. Calcium supplements are an alternative to dairy products, but should not exceed 2,500 milligrams a day.

Another key ingredient in the recipe for strong bones is Vitamin D. 

Foods, high in calcium, are as follows:  Bokchoy, mustard greens, kale, pinto beans, kidney beans, broccoli, nuts such as almonds, hazelnuts, Brazil nuts,  prunes, spinach.  Milk is fortified with Vitamin D.  Salmon is also a good source of calcium.

Bear in mind that certain medications can weaken bones, especially when taken for a long period of time, such as thyroid medications that can cause bone loss.

In rare cases, heparin, a blood thinner, used against stroke and clotting, can cause bone loss. 

Excessive drinking of beer can also contribute to bone loss.  Alcohol can interfere directly with the body’s ability to absorb calcium.

Caffeinated coffee increases the risk of hip fracture in middle-aged women.

Different exercises build different parts of the skeleton.  However, many exercises are recommended in order to cover the bases.

Finally, after consultations with exercise physiologists,  it is recommended that women who exercise may still need estrogen during menopause in order to prevent dramatic bone loss.