by Ruth Woodhouse

Created on: March 17, 2008   Last Updated: April 24, 2008

Osteoporosis is often referred to as a silent disease because people are oblivious to it until they suffer a fracture. This happens to one in two women and one in four men as they age.

The term "osteoporosis" means "bones with holes". It manifests itself in weak, brittle bones which fracture easily when a person has even a minor fall. Even coughing, sneezing or a knock to a limb can cause fractures. Osteoporosis is the reason older people become stooped with curvature of the thoracic spine. This happens due to deterioration of spinal bone tissue. It causes people to become shorter as they age too and is very painful.

Fractures to the spine, hips and wrists are the most common outcomes of osteoporosis. Hip fractures involve major surgery and often cause long-term immobility. In around 24 per cent of cases in people over 50 they result in death. These are frightening statistics and we all need to seriously consider how to avoid this condition. Parents should be deadly serious about it because it's in our teens that we build bone density essential to protection against osteoporosis later in life.

Calcium is essential to bones. As we age we lose calcium, phosphate and connective tissue. We need 3-4 cups of milk (or the equivalent)daily in order to boost calcium levels. Other foods such as fish with edible bones and broccoli are also good sources. Some foods such as orange juice, cereals and breads are often fortified with calcium too. As people age they may also need calcium supplements.

Vitamin D is another essential requirement of bones. We need ten minutes of sunshine every day.

Weight-bearing and strength-training exercise such as walking, jogging, aerobics, tennis, weight-lifting and dancing is also important. It helps strengthen bones as well as muscles.

The female hormone, estrogen gives considerable protection, as does the male hormone, testosterone. Loss of these hormones contributes significantly to osteoporosis. In the first five years after menopause a woman can lose up to 10 percent bone density.

Smoking is another risk factor. Nicotine is toxic to bones. Alcohol consumption contributes too. It's recommended that women drink no more than two standard glasses of alcohol a day and men no more than four. Two alcohol-free days per week helps. Excess caffeine consumption is to be avoided too and should be limited to three cups of tea, coffee or cola per day.

Some drugs also cause loss of bone density. These include steroids, asthma medications and some anti-convulsants

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