Osteoporosis means "porous bones", and bone strength decreases because the bones slowly lose mineral content and their internal supporting structure.

Eventually, bones can become so weak that they fracture easily. The bones in your spine can actually compress (compression fractures) and can result in a severely stooped posture, and an even greater risk for fractures. Hip fractures are another common type of osteoporotic fracture, and they often result from falls.

Building strong bones, especially before the age of thirty, can be the best defense against developing osteoporosis. And (does this sound familiar?) leading a healthy lifestyle can be critically important for keeping bones strong. Osteoporosis is largely preventable for most people, and this is important, because although there are treatments for osteoporosis, there is currently no cure.

The following four steps together may help prevent osteoporosis:

A balanced diet rich in calcium and vitamin D

Depending on your age, an appropriate calcium intake falls between 1200 and 1500 mg per day. Vitamin D is needed for the body to absorb calcium from the foods you eat. Vitamin D comes through the skin following direct exposure to sunlight as well as from the diet. Experts recommend a daily intake between 400 and 800 IU per day. One 8-ounce glass of milk contains 300 mg calcium and 100 IU vitamin D.

Weight-bearing exercise

Exercise can slow bone mineral loss, help maintain posture and improve overall fitness to reduce the risk of falls. A combination of activities is recommended to help prevent or treat osteoporosis:

Activities you do on your feet with your bones supporting your weight, e.g. walking, jogging and stair climbing; these work directly on bones in your legs, hips and lower spine.

Strength or resistance training can strengthen muscles and bones in your arms and upper spine. It can also work directly on bone to slow mineral loss.

Back-strengthening exercises may help treat osteoporosis by maintaining or improving posture

A healthy lifestyle with no smoking or excessive alcohol use

Osteoporosis is just one of many health risks that can be increased by smoking and alcohol use.

Bone density testing and medication when necessary

A Bone Mineral Density test is the only way to diagnose osteoporosis and determine your risk for future fracture. Osteoporosis can develop undetected for decades until a fracture occurs, so early diagnosis is important. There are medications approved for the prevention and/or treatment of osteoporosis that slow or stop bone loss, increase bone density and reduce the risk of fractures.

In addition to the steps above, I have included some age-related guidelines for you to consider:

Youth to 30 years

Bone is built during this period, with the peak bone-building period being between 20 and 30 years of age.

Exercise recommendations during this period are 30 to 60 minutes of physical activity on most days of the week.

Activities should include sports that involve jumping and running, as well as gymnastics and dance.

30's and 40's

Bone loss may begin to occur in some parts of the skeleton at a rate of up to one percent per year. Exercise recommendations include 30 minutes of weight-bearing exercise three to five days per week and 30 minutes of resistance or strength training two to three days per week.

Menopause (45 to 55 and up to 8 years beyond)

Most rapid bone loss occurs during this period; bone loss can be up to 20 percent.

Hormone Replacement Therapy is an effective prevention; discuss this with your physician.

It is helpful to continue to exercise according to the above recommendations.

Over 60

A combination of adequate calcium and Vitamin D should be obtained from the diet and supplements if necessary.

Exercise recommendations include walking for 30 minutes or more on most days of the week and resistance training twice per week.

You are now armed with all the information you need to decrease your risk of osteoporosis. None of us want to end up stooped over and frail from low bone-mineral density, so it is up to you to do everything you can to prevent osteoporosis.

And by now you must realise that a combination of regular exercise, sensible eating and a healthy lifestyle will benefit you in so many ways, from the prevention of many diseases to enhanced quality of life.

You only live once so make the most of it - make it a healthy and Bodywise one!