Health Brief: Build Your Bones

Experts estimate that 10 million Americans--80% of them women--have osteoporosis, a disease that robs bones of their strength, leaving sufferers vulnerable to fractures.

Although we cannot control every osteoporosis risk factor--two risks being female and having a small frame--we can take steps to strengthen and protect our bones. 

Here are five suggestions from a recent issue of "Harvard Women's Health Watch":

*  Eat a Healthy Diet

    that provides bone-building potassium, magnesium, phosphorus, calcium, and Vitamin D.  Avoid ultra low-calorie diets or those that eliminate entire food groups; they skimp on nutrients. 

*  Exercise

    30 minutes per day and include weight bearing activity (brisk walking or running) and resistance exercise (lifting weights or using resistance bands).

*  Don't smoke.

     Bones lose density faster and break more often in female or elderly smokers.

*Avoid Being Too Thin

      You're at risk if you weigh less than 127 puonds or your body mass index is less than 21.  Also, women who lose weight at menopause are more likely to lose bone mass.

*  Ask Your Doctor

     about getting a bone mineral density test if you are being treated for depression.  Depression is linked to bone loss.