Exercise and clean living best osteoporosis prevention methods

• We are spending far too much time sitting at desks, in front of computers, and watching television, and too little time on activities that can help keep us strong and healthy.
• As a result, we gain weight, lose muscle and bone, and become weaker with age, increasing the risk of developing osteoporosis and other conditions.
• Osteoporosis is called a "silent" disease because with bone loss there are no symptoms.
• According to the National Osteoporosis Foundation, one in two women and one in four men age 50 and older will have an osteoporosis-related fracture.
• Exercise is extremely important in fighting bone loss, even if one exercises only 30 minutes a day.
• Strength training (resistance) places stress on the bones, forcing them to adapt and become stronger.
• A sedentary lifestyle, smoking and excessive alcohol consumption are a few avoidable factors that increase risk of developing osteoporosis.
• Consuming a healthy and well-balanced diet means doing our best to eat foods that give us all of the vitamins and minerals needed to function efficiently.
• Calcium is one of the most important minerals for optimal functioning of your entire body.
• Our teeth and bones contain 99 percent of the body's calcium.
• Calcium also helps the muscles to perform efficiently; if there is a deficiency, muscles can cramp or twitch.
• On average, American woman consume only about 625 milligrams daily and men, only about 865 milligrams.
• Foods high in calcium include nonfat plain yogurt (1 cup 300-450 milligrams depending on type), Parmesan cheese (1 ounce, 336 milligrams), Romano cheese (1 ounce, 302 milligrams) and low-fat milk (1 cup, 300 milligrams) among others.
• Calcium is best absorbed when it is consumed in smaller amounts (approximately 500-600 milligrams) during the day rather than all at once.
• Moderate exercise, vitamins C and vitamin D help to promote proper calcium absorption.