By Curtis Bovee

Staff Writer

Osteoporosis is a disease of the bones and occurs when you lose too much bone or your body doesn’t produce enough of it.

According to the National Osteoporosis Foundation (NOF), over 44 million Americans have low bone density, or osteoporosis. Furthermore, by 2020, over half of Americans are expected to have low bone density. This staggering statistic presents tremendous health care issues for years to come.

What you might not know is that bones are actually living, growing tissue. They are made up of collagen, calcium-phosphate minerals and living bone cells. More importantly, as you age, you lose more bone than you make, stressing the importance of taking preventative measures to blunt this process.

Having an adequate diet is essential to preventing osteoporosis. The following are especially important:

• Calcium – Calcium is not made in our bodies. If we don’t consume adequate amounts, it is leeched from our bones, ultimately weakening them. It aids in building bones and keeping them healthy, but also helps with coagulation, nervous system function, and muscular contraction. Calcium-rich food sources include many dairy products and green vegetables.

• Vitamin D – Vitamin D aids in strengthening your bones by ensuring that they absorb calcium. This vitamin can be obtained via diet, sunlight, and supplements.

• Vitamin K – Vitamin K has proven to improve bone-mineral density and bone metabolism. Foods high in this vitamin include dark green vegetables such as kale, spinach, and broccoli.

In addition to having an adequate diet, the following are controllable risk factors for osteoporosis, according to the NOF:

• Not eating enough fruits and vegetables.

• Consuming too much protein, sodium, and caffeine.

• Having an inactive lifestyle.

• Smoking and excessive alcohol consumption.

• Excessive weight loss.

Your bones aren’t hard and lifeless like rocks are. Just like the rest of your body, bones need proper nourishment and care. Otherwise, the inevitable is going to occur. Promoting bone health will greatly increase your longevity and ability to live an active life.