by BJ Armstrong

Twenty-five million Americans - 80% of them women - have osteoporosis. This is characterized by the thinning or wearing away of the bones, which make them vulnerable to breaks and fractures. Women who develop osteoporosis tend to have low estrogen levels, plus low levels of calcium and vitamin D.

Decreased activity and less exposure to the sun can result in wintertime bone loss. Osteoporosis is low bone mass which makes you susceptible to fractures primarily in the hip, spine knee and wrist. To build  strong bones and maintain bone strength, a person should have this protection: (1) Take calcium. (2) Vitamin D, (3) and Boron.

(1) Calcium: Teenagers to 25 - 1200 milligrams. Age 25-30 - 800 milligrams. Postmenopausal women - 1500 milligrams. Good sources of calcium are, low-fat and non-fat dairy products, kale, broccoli, canned salmon or sardines, and fruit juice. Recent studies suggest that calcium plays an important part in

helping to reduce bone loss that leads to osteoporosis. Calcium alone may not be enough to prevent osteoporosis. In fact, a combination of estrogen replacement along with boron and vitamin D may be the strongest defense against this bone-breaking disease.

(2) Vitamin D: Adults 400 units (500 units for women during the winter to prevent bone loss). Good food sources are low-fat or non-fat dairy products. Sardines, mackerel, salmon and tuna are also good. And, don't forget the sunshine! Vitamin D works with calcium to help produce strong bones. Based on a study at Tufts University, it only seems

wise to take at least 400 units of vitamin D daily in addition to eating a calcium-rich diet.

(3) Boron, Take 3 milligrams daily. Until recently, boron wasn't considered to be of much importance. Although the body only needs a tiny amount of this mineral, boron has proved to be a big help in preventing osteoporosis and may even help your brain to work better. Boron is found in most fruits and vegetables. Dried fruits (prunes and apricots) are the best sources. In both sexes, boron appears to help the body maintain the essential minerals necessary to prevent bone loss.

Some studies have found that hormone replacement therapy may help in osteoporosis. However, hormone replacement is not without risk. Some researchers report that women who take estrogen increase the odds of getting cancers of the breast and uterus.

Osteoporosis is not an inevitable part of aging: with proper planning and intervention, it can be prevented. Studies have shown that weight-bearing exercise, such as walking, running, jogging can help build strong bones and increase muscle mass.

Researchers have also shown that diet and lifestyle can make a significant difference in reducing the risk of osteoporosis.

"Pleasant words are as an honeycomb, sweet to the soul, and health to the bones." KJV