5 Ways to Strengthen Your Bones
by Liz Neporent

When you hear the word osteoporosis, you probably think of hunchbacked little old ladies with bones as brittle as eggshells. The fact is, there are 10 million Americans -- 80 percent of them women -- who have osteoporosis, and some of them are as young as 30. The National Osteoporosis Foundation expects this number to soar to 41 million in the next 10 years.

Many experts think osteoporosis is on the rise because women don't give much thought to bone health during their twenties, the decade when bones reach peak density and when planning for the future health of your bones is essential. When you're young, it's hard to imagine what a debilitating disease osteoporosis can be -- it ruins your appearance, causes untold physical pain and robs you of mobility and independence. That's why it's never too early (or too late) to begin bolstering your bones.

Calcium Counts.
National nutrition surveys show that many women and young girls consume less than half the amount of calcium recommended to grow and maintain healthy bones. Pre-menopausal women should consume about 1,000 milligrams of calcium a day, and postmenopausal women about 1,500 milligrams. Be sure to include calcium-packed foods like leafy green vegetables, fish and low-fat diary products. Most women should also consider taking regular calcium supplements to ensure that they maintain an appropriate calcium intake.

So Does Vitamin D.
Ask your doctor about vitamin D supplementation, particularly if you don't get out in the sunlight much (at least 20 to 30 minutes daily). Vitamin D goes hand in hand with calcium, and many experts advise supplementing both nutrients daily. Recommendations range from 400 IU to 800 IU daily, depending upon your particular risk factors.

Make an Impact with Exercise.
The word "impact" when associated with exercise has long been a dirty word. People think impact equals injury, but when sprinkled judiciously throughout your program, it can toughen up your bones by stimulating them to store and preserve more calcium. Try adding medium-to-high-impact activities like walking, running, hiking, using the treadmill, jumping rope and aerobics classes into your fitness routine a couple of times a week. Experiment with the type and amount of impact you can tolerate to strike the right balance between preserving bone density and avoiding injury.

Pump Up.
Osteoporosis is joint specific, meaning that it's possible to develop it in one area of your body but not others. Doing regular, full-body weight-training sessions helps prevent site-specific osteoporosis. Make sure you incorporate strength training into at least two workouts a week, doing at least one exercise for each major muscle group with a weight heavy enough to challenge your muscles and bones for 8 to15 repetitions. Muscle groups you should include in your routine are chest, upper back, shoulders, arms, abs, lower back, buttocks, thighs and calves.

Know Your Risk Factors.
Women who are small boned, underweight or who have suffered from an eating disorder should pay special attention to their bone health. This is also true for women who smoke, have a history of erratic menstrual cycles, are post-menopausal, have been diagnosed with thyroid, kidney or gastrointestinal disorders, or have a family history of osteoporosis. These are just some of the red flags you should discuss with your doctor. And ask about the DEXA or bone mineral density tests that are now readily available and give an accurate assessment of your bones' well-being.