Every day new bone is added to replace old bone.  But as we get older, we start to lose more then we gain.  This may lead to low bone density and, over time, may develop into osteoporosis, which can further weaken bones. 

Who is at risk?

Aging men and women are at risk for low bone density and osteoporosis, but it is more prevalent in older women.  There are a couple of reasons for this: Women typically have smaller, thinner bones then men, and the decrease of estrogen after menopause can cause accelerated bone loss.  Other risk factors include: age, gender, family history, bone structure and body weight, prior broken bones, ethnicity, certain diseases, medications, smoking and alcohol.

Protecting your bone health is easier than you think. Start by understanding how diet, physical activity and other lifestyle factors can affect your bone mass.   You can take a few simple steps to prevent or slow bone loss. For example:

• Include plenty of calcium in your diet: Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

• Pay attention to vitamin D: Good sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, and fortified milk. Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your doctor about supplements.

• Include physical activity in your daily routine: Weight-bearing and muscle-strengthening exercises are important for building and maintaining bone mass. Weight-bearing exercises, such as walking, hiking, running, stair climbing, and jumping rope, make a person move against gravity. Muscle-strengthening exercises, such as weightlifting and lifting one's own body weight, require resistance against gravity. 

• Avoid substance abuse: Don't smoke. Avoid drinking more than two alcoholic drinks a day.