The bone-thinning disease typically becomes part of the conversation only after a serious osteoporotic fracture.

Even then, one does not easily think seriously about the condition - but at the extreme end of the spectrum, imagine a woman with a fractured vertebrae, with all of its attendant intense pain, and loss of mobility.

Even otherwise, fractures caused by osteoporosis can seriously impact a woman's independence, often leading to a life lived indoors.

Further, fully one in four women over the age of 50 have weakened or "thinned" bones due to bone loss that happens during menopause.

In fact, osteoporotic fractures account for more hospital bed days than those for heart attacks, breast cancer or prostate cancer.

Maintaining strong bones is essential for women to enjoy an active and independent life well into their senior years.

Risk factors

Certain risk factors can increase the chance of developing osteoporosis. These factors include:

- Low bone mineral density (BMD)

- Prior fragility (low-trauma) fracture

- Long-term (more than 3 months continuously) use of glucocorticoid therapy

- Age - the risk of fracture increases with age

- Family history of osteoporotic fracture

But remember, osteoporosis is preventable - and the condition is treatable.

Bone-healthy eating

There are several vegetables that contain calcium:

- Broccoli, watercress, kale, okra, red kidney beans, chick peas, green beans, and baked beans.

- Nuts such as almonds, hazelnuts, and walnuts also contain calcium.

- Fish such as salmon and sardines also rich in calcium.

- Breads and grains such as plain pasta, white rice, white and whole wheat bread contain calcium, as do fruits such as apricots, figs, currants and oranges.

- Taking calcium supplements is also an important way to ensure you get the proper recommended daily amount.

For further details visit www.healthandbone.ca