Osteoporosis (porous bone) is a thinning of otherwise normal bone tissue.  Many factors effect bone density.  These are:  weight bearing exercise, hormones, vitamins D and K, protein intake, and calcium.

 Weight bearing Exercise

Brisk walking, mountain biking and resistance training increase done density.  Unfortunately, road biking is categorized as a non-weight bearing activity.  Walking one-half hour per day or lifting weights twice a week is recommended.

 Hormones

The production of sex hormones plummets after menopause in women and falls off gradually in men.  Deciding whether hormone replacement is for you is best done with a trusted health professional.

 Vitamin D

At least fifteen minutes outdoors per day is needed.  Walking during the daylight hours will provide vitamin D and is a weight bearing exercise  A multivitamin supplement is a simple way to ensure adequate intake.

 Vitamin K

This fat-soluble vitamin not only plays a role in blood clotting.  It also is important in maintaining healthy bone density.  Eating one or more servings of green vegetables per day should provide for your needs.

 Protein

As protein is metabolized, acids are formed.  Our bodies use calcium to neutralize these acids.  The more protein you consume, the more calcium is excreted in your urine.  This also contributes to kidney stone formation.

 Calcium

There is no calcium emergency in America.  Our nation has one of the world’s highest calcium intakes and one of the highest hip fracture rates.  Just taking more calcium while ignoring the above factors is not the answer.  

 It is never to late to make a difference.  Implementing small lifestyle changes can have an enormous impact on your bone density. 

 Eat, Drink, and be Healthy, Willett; www.dsf.health.state.pa.us