Osteoporosis is a disease that strikes the skeleton, making bones fragile and more susceptible to fractures. The bone weakening is gradual, and rarely comes with symptoms or warning signs. Usually the spine, hip and wrist bones are most affected. Most commonly, as the disease progresses, people who suffer from osteoporosis "shrink" about half an inch or more, and develop a characteristic curvature of the spine. It's hard to imagine that your bones can become weak, but even though they are holding you up, those bones are a complex living tissue. They are constantly changing and healing, and are very affected by your diet and exercise.

Bones continue to build and grow, until about the age of 30. Then nature sets in, as does the aging process, and your bones, which used to regenerate faster, fall behind. Celebrating your 29th birthday a couple more years isn't going to help, but you can do something now for early prevention, and bone building. The sooner you do something about it, the better, especially since women are four times more likely to suffer from some form of osteoporosis than men. And women over 50 have a forty percent chance of developing it.

Got it? Drink it...Milk has both calcium and Vitamin D, and your bones need it! The two (calcium and vitamin D) go hand in hand. Without Vitamin D your body is unable to absorb calcium from the foods you eat. The amount of calcium you need daily varies with age, but a recommended daily intake is between 1000 and 1200 mg. In addition to milk, eat cheese and broccoli -- or foods that are fortified with calcium, like orange juice or cereal. You can get your fill of Vitamin D by eating dairy products, egg yolks, saltwater fish, or through your skin from the sun -- just 10- 15 minutes a day, 2- 3 times a week. (If you are in the sun longer, don't forget to wear your sunscreen!)

Exercise your bones. Just as it builds your muscles, exercise can help build your bones. Keeping your body active keeps the bones strong. Start with simple exercises like walking, jogging, hiking, dancing, or stair climbing. Also work out your upper body with a variety of exercises using dumbbells -- like biceps curls, lateral raises and pull downs. Avoid overhead presses and upright rows, which may aggravate the shoulder joints. Remember to always check with a physician before you start or alternate your exercise program.

Get your bones checked out. Since osteoporosis can develop for years without any symptoms, in order to determine if you are at risk, you can take a Bone Mineral Density, or BMD test. It measures the density of your bones and is effective in assessing fracture risk.

It may seem trite to say, but your bones will be with you for the rest of your life, so the more you do now to ensure their strength, the better off you will be in the long run.