To reach optimal peak bone mass and continue building new bone tissue as you age, you should consider several factors.
- Calcium: An inadequate supply of calcium over a lifetime contributes to the development of osteoporosis. Food sources of calcium include low-fat dairy products, such as milk, yogurt, cheese, and ice cream; dark green, leafy vegetables, such as broccoli, collard greens, bok choy, and spinach; sardines and salmon with bones; tofu; almonds; and foods fortified with calcium, such as orange juice, cereals, and breads.
- Vitamin D: Vitamin D plays an important role in calcium absorption and bone health. It is synthesized in the skin through exposure to sunlight. Food sources of vitamin D include egg yolks, saltwater fish, and liver.
- Smoking: Women who smoke have lower levels of estrogen compared with nonsmokers, and they often go through menopause earlier. Smokers also may absorb less calcium from their diets.
- Exercise: Like muscle, bone is living tissue that responds to exercise by becoming stronger. Weight-bearing exercise is the best for your bones because it forces you to work against gravity.
- Alcohol: Regular consumption of 2 to 3 ounces a day of alcohol may be damaging to the skeleton, even in young women and men.
- Medications that cause bone loss: The long-term use of glucocorticoids (medications prescribed for a wide range of diseases, including arthritis, asthma, Crohn’s disease, lupus, and other diseases of the lungs, kidneys, and liver) can lead to a loss of bone density and fracture.

Diagnosis of Osteoporosis

Women who have had a fracture due to fragility are diagnosed with severe osteoporosis and have a high risk for another fracture. Early diagnosis can prevent fractures and slow deterioration of bone tissue.
If the doctor suspects osteoporosis, a bone scan would be suggested. – A common test that measures bone density is called a dual energy X-ray absorptiometry (DEXA). This test measures the density of the bones in your hips, spine and wrist, which are all places likely to be affected by osteoporosis.
- Quantitative computed tomography (QCT) measures bone density in the hip and spine and produces a three-dimensional image that shows true volume density. QCT has the capacity to isolate an area for testing. The radiation level in QCT is 10 times higher than in DEXA.
- Peripheral bone density testing uses ultrasound to identify bone loss in a localized area such as the heel or hand.
Doctor may also order an ultrasound or a computerized tomography (CT) scan to help check the density of your bones.