by Charlotte Louise Nystrom

Created on: May 03, 2009   Last Updated: May 11, 2009

Osteoporosis is a disease that weakens and decreases the density of the human skeleton. It leaves our bones thin, brittle, and vulnerable to breakage. Osteoporosis greatly inhibits, and sometimes destroys the bone structure's ability to support the body.

Though commonly thought of as a women's disease, osteoporosis can afflict men as well. Half of all women over the age of 50 will experience an osteoporosis related fracture. On a similar note, one in eight men over 50 will develop a fracture, which can be linked to osteoporosis.

Thirty to fifty percent of women experience their first signs of osteoporosis during the five years immediately following menopause. Men tend to experience a milder, slower progressing form of osteoporosis much later in life.

Often osteoporosis occurs in the presence of osteomalacia. Osteomalacia is an ailment characterized by the loss of calcium from the bones. Calcium is vital as it builds and strengthens our bones. Nearly half of American women currently suffer from a calcium deficiency. One of the few tell tale signs of a calcium deficiency include premenstrual back pain, cramping, or toothaches. Taking a calcium supplement just prior to menstruation will typically alleviate these symptoms.

Bone is living, growing, and ever changing. It requires an array of vitamins and minerals in order to remain strong and supple. Osteoporosis has in part been linked to a decrease in the absorption of vital nutrients.

Phosphorus, present in high amounts in processed foods, soda, and meat, decreases the availability of calcium. It is best to eliminate or at least limit one's intake of high-phosphorus foods. Instead, consume a variety of vegetables such as broccoli, kale, and collard greens, which are full of osteoporosis fighting minerals including calcium. Foods rich in vitamin K will aid the bone tissue in absorbing and using calcium.

While on the topic of diet and nutrition, it would wise to decrease one's consumption of high protein foods, particularly animal proteins. Protein has a tendency to make blood more acidic and speed the loss of calcium from the bones, simultaneously decreasing calcium absorption. Vitamin D deficiency has also been determined to be a contributing factor to the development of osteoporosis.

Changes in lifestyle are often effective in the prevention and treatment of osteoporosis. Decreasing the stress in your life can be another important step in the prevention of osteoporosis and in safeguarding your sanity. The stress hormone cortisol may inhibit bone building. Vitamin d can easily be absorbed through exposure to sunlight.

You can safeguard or improve the strength of your bones by participating in regular physical activity. Strength training may be particularly beneficial. Too little physical activity can actually stunt bone growth. Those who participate in regular strength training exercises tend to have stronger, thicker bones. Many individuals with osteoporosis may also see improvement through therapy to normalize and balance the hormones.

Thus, the treatment and prevention should include supplementation of adequate amounts of both vitamin D and calcium. Alternatively, these nutrients can be derived from a well-balanced diet. Also, consider adding more activity, particularly weight-bearing exercise, to your everyday lifestyle. Make these small changes to protect the future of your bones. For the best prevention start by age 35, when the bone mass is still actively growing.

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