Osteoporosis, a condition characterized by porous, brittle bones, affects one in two women. But because bone loss occurs silently and without overt symptoms, many women do not realize they have osteoporosis until a slight fall or injury results in broken bones. 

Use this checklist to see if you fit the osteoporosis profile:

Do you have a family history of osteoporosis?

Are you thin and fair?

Do you suffer from poor nutrition?

Do you smoke or drink alcohol?

Are you lactose intolerant?

Do you use prescription or illegal drugs?

Have you ever struggled with an eating disorder?

Do you lead a sedentary lifestyle?

Do you have interruption in menstruation?

  Every "yes" answer indicates an increase in your risk for osteoporosis. But, no matter what your age, it's never too early or too late to start strengthening your bones. 


Here are some tips for preventing osteoporosis:

• Make sure your diet provides 1,000 to 1,200 mg of calcium a day before age 35. The body builds bone until around age 35 and starts losing bone after that, sometimes as much as one percent a year. Calcium-rich foods include dairy products, broccoli and calcium-enriched orange juice.

• Get plenty of vitamin D from milk, salmon, spending a little time in the sun or taking a supplement. Vitamin D helps the body use calcium more efficiently.

• Maintain the recommended weight for your height. If you weigh less, your bone density will probably suffer.

• Exercise regularly. Walking, weight-lifting, jogging, tennis and dancing can help strengthen bones.

• Quit smoking and beware of alcohol consumption. Smoking decreases estrogen levels, which increases the risk of bone loss, and alcohol can promote bone loss.

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