Think you're too young to start worrying about osteoporosis? Think again. The fact is, no matter how young you are, it's never too early to take action against this deadly disease that affects millions of women every year.
Tick, Tick, Tick...
Beginning at age 30, your bone density begins to deteriorate faster than it is able to form. Genetics play a role in how quickly you start losing bone mass. But there are other risk factors, too, including a diet low in calcium or Vitamin D, the use of certain calcium-depleting medications, an inactive lifestyle and smoking.
Advice to Build On
Continuing to build bone density now is the key to warding off osteoporosis. Start with weight-bearing exercise, such as walking uphill, four days a week for 30 minutes or more. Strength-training, including working with free weights and resistance machines, is also a great bone-builder. Ask your doctor what type of exercise is best for you.
Solid Facts About Calcium
Whatever you do, get plenty of calcium into your diet. At least 1,000 milligrams a day is what doctors recommend (most women only get about 600 milligrams). Milk, cheese, yogurt, green vegetables and fish are all good sources of calcium. And remember: caffeine can rob your body of calcium, so go easy on the coffee, chocolate and soft drinks!
Of course, calcium supplements - especially if you're on Hormone Replacement Therapy - can also be a great way to boost your calcium intake. Ask your doctor which supplements to choose and which to avoid.
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