Build more bone
Skeleton key- so you think osteoporosis was an old woman’s disease. Wrong! Instead, science has shown that bone loss starts insidiously in young adulthood.
During childhood, your bones grow rapidly, doubling in mass at least twice until puberty. During adolescence, bone mass doubles again. You now have almost all of the bone you will need to carry you into your adult years. In your mid-20s, bone mass peaks.
The pendulum swings the other way in your 30s, when you lose more bone than you build. Women lose bone faster, of course, due to declining estrogen, but men catch up after age60. Reason: Less physical activity, low calcium as they get older. Also, new research shows that chronic stress can decrease bone mass.
 To stop bone loss try these strategies:
• Increase calcium intake. Enjoy fat-free milk, yoghurt, beans, leafy green vegetables, & calcium – enriched juices, cereals soy foods, and cottage cheese.
• Stay aerobically active. Walk, jog or bike at least 30 minutes a day. This helps lower excess body fat and strengthens the leg bones and muscles.
• Lift weights at least twice a week. This increases muscles mass and strength, stimulates bone building, and increases your calorie burn.
• Try something new. Want the best exercise for preventing osteoporosis? Simply jump-straight up and down –for 2 minutes. (Don’t lock your knees when you land, and wear athletic shoes.) The jolt your hipbones get “instructs†them to make more bone.
Yoga, Tai chi, qigong, martial arts, and Pilates also help build and maintain strong bones.
• Keep stress levels under control. Learn how to turn it off with simple meditation done throughout the day.
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