by Chrissy K

Created on: January 26, 2008

Your overall health, especially the health of your bones, can be easily affected by your teen years. Around 14 to 17 years old, women develop around 40 percent of their bone mass; thus, for women it is especially important to care for their bones, and eat right at a young age. Osteoporosis is a silent, bone weakening disease that can hit women after they get their menopause.

By 2020, the National Osteoporosis Foundation predicted that around 41 million women over the age of 50 will develop Osteoporosis; the World Health Organization predicts that the numbers will double 50 years from now worldwide. Obviously, osteoporosis is becoming an epidemic, and you may be one of the unlucky ones who may be victims of osteoporosis if you've ever dieted and exercised to the point of amenorrhea - when there is abnormality to the cycle of periods like, for example, missing periods, or don't get a sufficient supplement of Vitamin D and calcium - important sources for growing bones.

There are a couple of things you can do to prevent Osteoporosis:

1. Do bone building exercises

Bone building exercises will help strengthen the bones. For example, literally jumping up and down is an excellent impact for bone strengthening and building. Women who jump up and down over 300 times a week is showed to have increased their bone mass by 2.8%. Weightlifting, jogging, and step aerobics are also wonderful exercises to do. It is important to also strengthen the knees by doing squats to prevent any injury.

2. Pay attention to your monthly cycle

If you happen to miss out on your monthly cycle for a couple of months, it is important to go see a doctor. Normally it means that you're low on estrogen which is an important hormone which protects the bone. Generally, your doctor may prescribe you some medication like birth control pills.

3. Pay attention to what you eat

It is important to get enough calcium by drinking skim milk, grapefruit or orange juice, eating yogurt and other high in calcium foods. Also, cut down on caffeine and salt as they interfere with calcium absorption. It is important to eat right (by the food group rule), and also limit on Vitamin A as it can break down bones. Eat enough protein as well. Eating well can help do a lot of preventing; however, it is important to eat well at a young age.

Although Osteoporosis may be more popular, and increasing, there are ways to prevent it. The best prevention is, of course, to eat healthy at a young age - especially the teen years! Prevention is definitely a lot more useful, and effective than trying to cure or treat it.

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