Osteoporosis is a disease characterised by exaggerated loss of bone mass and changes in the bone tissue. These changes compromise bone quality – a sort of 'thinning' of the bones that makes you susceptible to breakages and other injuries. Although osteoporosis mostly hits postmenopausal women, it is not bound by age or gender.

The two major risk factors associated with developing osteoporosis are peak bone mass (how dense your bones are when your skeleton has stopped growing, yet has not started to deteriorate) and the rate of bone loss (how quickly your bones deteriorate).

These risk factors are influenced by a number of genetic and environmental factors. Risk factors that have been identified through research as having a definite link to osteoporosis include:
• Gender - females are at most risk
• Caucasian or Asian background
• Advanced age 
• Early or surgically induced menopause 
• Chronic (ongoing) corticosteroid use 
• Maternal history of osteoporosis

Other risk factors might include:
• Low weight/height ratio (very thin people)
• Prolonged bed rest 
• High alcohol consumption 
• Low calcium intake 
• Smoking 
• High protein/phosphate intakes 
• High caffeine consumption 
• Physical inactivity

Being bone idle can increase your risk

A sedentary lifestyle is associated with osteoporosis. Get at least 30 minutes exercise every day for optimum health. Remember, it doesn't have to be 30 minutes straight – ten minutes of gardening, climbing stairs at work, and walking to the shops all add up.

Diet

Not having enough calcium and vitamin D is harmful to bone health. Over-eating other nutrients like protein and sodium can also decrease calcium absorption.

While supplements are available and your doctor will be able to recommend a good one for you, eating a variety of fruit and vegetables is essential for healthy levels of vitamins and minerals in your body.

Exercise

Exercising four or more times per week - including weight resistance and muscle strengthening – helps keep your bones healthy. Good weight bearing exercises include walking, jogging, stair-climbing and light weight lifting. These activities will all help keep osteoporosis at bay.

Let your bones live it up, not you

Your lifestyle choices have an enormous impact on how high or low the density of your bones. If you smoke, stop. If you drink more than moderate amounts of alcohol, cut back. Women who smoke have lower oestrogen levels than non-smokers and may go through menopause by as much as two years earlier than non-smokers. Also excessive drinking increases the risk of bone loss and fractures, due to both poor nutrition and the greater risk of falling.

Look after dem bones

If you are concerned about developing osteoporosis or have any of the risk factors mentioned above, be sure to see your GP. If you are at risk of osteoporosis, ask your doctor about screening. Your GP will be able to organise appropriate tests to check the health of your bones. Early detection means early prevention. The primary preventative treatment for postmenopausal osteoporosis is hormone replacement therapy (HRT).

While HRT prevents a decrease in bone mass and reduces fracture risk among postmenopausal women, it may not be suitable for everyone. The important thing is to evaluate your own situation with your doctor or specialist, and adhere to a regimen he or she determines is best for you.

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