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1 in 5 women will eventually suffer from Osteoporosis. Over time the body loses it's ability to replace bone, causing bones to become weak and brittle. While osteoporosis can be genetic, there are a number of dietary and lifestyle factors that can effect the rate of bone loss. Here's what can help:

• 30 minutes of exercise each day. Be sure to include weight-bearing exercise to help stimulate the body to make new bone. Weight bearing exercise includes aerobics, climbing stairs, dancing, jogging, running, tai chi, or yoga.
• Consume plenty of calcium and vitamin D. Calcium deficiency may cause your body to break down bone, increasing bone loss, in order to obtain this necessary nutrient. Vitamin D affects calcium's ability to travel throughout the body. 
• To obtain more calcium, try eating low-fat or fat-free dairy products, calcium fortified juices and soy products. Just 3 servings of dairy daily will help you meet the daily 1000 - 1200 mg calcium requirement. 
• Getting enough Vitamin D is easy; just sit outside for 10-20 minutes each day! However, if you are deficient in vitamin D your needs will be much higher. See this blog post on vitamin D for more for more information on this crucial nutrient.
• Avoid alcohol, soda and smoking. All of these have been linked to increased bone loss and bone brittleness.

Worried you might be at risk for osteoporosis? Doctors can easily test bone density and potential risk by measuring a small part of one or more bones via x-ray (DEXA scan). Early detection allows for time to slow down the effects of bone loss.

Blog Post Written by: Marguerite Jones, Cal State Fullerton, Health Science Intern