Friday, August 27, 2010


Osteoporosis has been a major health concern, especially for women. The disease has been considered as an elderly women’s problem. However, young females, especially those who have had interrupted menstrual function, may be at risk for decreased bone mass.

Hormonal status particularly estrogen deficiency, calcium consumption and physical activity are the three major risk factors for osteoporosis.

Bone Mass is developed until the ages of 35 to 40 years. However the Peak bone mass is obtained between the ages of 14 to 24. The amount of bone mass a woman has by age 35 will strongly influence her vulnerability to fractures in later years. Therefore it is important that young woman consume calcium throughout early life through the peak bone mass years and onto early adulthood.

Include calcium into your diet:-
Lowfat and nonfat dairy products such as milk, yogurt, cheese and cottage cheese are excellent sources of calcium.
  • Prepare soup with skim milk instead of water.
  • Add nonfat dry milk to soups and cookies.
  • Add grated lowfat cheese to salads and pasta dishes.
  • Eat yogurt as a snack.
  • Choose calcium rich desserts such as lowfat cheese and fruit, frozen nonfat or lowfat yogurt and puddings made with skim milk.
  • Drink hot chocolate made with skim milk.

The combination of a proper diet which has a recommended calcium intake and strength training, which is known to increase the bone mass and strengthen the bones, will keep away Osteoporosis.

Because Osteoporosis is a major health concern for women I would request everyone who reads this post, to pass on this information to your mother, your sister, your wife, your daughter, your girlfriend and to all the women you know and make them aware of Osteoporosis and the ways to deal with this problem. Well, I have been doing my part, hope you do yours.

Please give me your thoughts on my posts. Your comments are valuable.

Stay Healthy!


  1. Very informative post. I liked the idea of putting milk powder to soups and cookies.

    also i always thought adding cheese is fattening. But iguess mozerrella cheese is least in fat contest, so we should use it more. what say?

    pl also write about strength training for osteoporosis or milder conditions of the disease.


  2. Sorry for replying late. I was in the middle of my training.
    You are right, mozerrella is low in fat content but the intake has to be limited. Also make it a point to check the saturated fat content. Saturated Fats are bad.
    You asked me to write about strength training for osteoporosis. I will start right away...Thanks

    Stay Healthy!