Osteoporosis describes porosity of the bones, which increases the risk for fractures. The exact cause of osteoporosis is unclear, but the modifiable and nonmodifiable risk factors have been clearly identified. Knowing which among our practices and behaviors increase our vulnerability to osteoporosis can greatly help us fight this silent killer, which has afflicted millions people worldwide.

The prevention of osteoporosis has a single and essential goal: to attain maximum peak bone mass before the age of 35. Researches show that the amount of your peak bone mass is the most influential factor that determines your vulnerability to osteoporosis in later life. The higher the peak bone mass, the more chances we have to prevent the occurrence of osteoporosis.

In general, the prevention of osteoporosis starts with a healthy lifestyle.

Eat a balanced diet everyday. Make sure that you are incorporating foods high in calcium in your diet. Some calcium sources are milk, yogurt, cheese, tofu, sardines, mackerel and salmon.

Your calcium intake should be sufficient each day. The daily recommended calcium intake per day in people less than 50 years old is 1000 mg. This increases to 1200 mg after the age of 50 years.

Get enough vitamin D. Vitamin D is important to efficiently absorb calcium from the intestine. If vitamin D is decreased, calcium absorption decreases, increasing our risk for osteoporosis. The best source of vitamin D is through direct sun exposure from 10:00 am to 2:00 pm for 15 to 20 minutes, twice a week. Vitamin D is only available in a few food sources such as fortified milk, salmon and shrimp.

Stop smoking. Cigarettes contain nicotine, which decreases the bone mass.

Limit your alcohol and caffeine intake. Increased alcohol and caffeine in your diet inhibit the activities of the osteoblast, or the bone forming cells.

Maintain a regular exercise program consisting of weight bearing, resistive, and balance, gait and coordination exercises to promote a healthier back, decrease pain and muscle spasms, prevent injuries, improve cardiopulmonary functions and increase bone mass.

A correct body posture and body mechanics is of utmost importance in preventing osteoporosis and other spine diseases.

What is Osteoporosis? ¦ Osteoporosis Treatment