Osteoporosis is the most common of all bone diseases and it has been called the silent killer because there are often no symptoms. Also osteoporosis can mimic other diseases such chronic fatigue syndrome or osteoarthritis.

It is estimated that 200 million women worldwide are afflicted with osteoporosis, with Caucasian and Asian women being more prone to developing it. In addition, it is estimated 20% of men worldwide are affected by it.

Scientists are constantly learning about the human body, and the information is overwhelming. As children we were taught calcium was needed for strong bones and teeth. We now know this is only partially correct. Bones themselves are made of protein with collagen. Calcium is one of the main minerals which hardens the bones.

Our bones, like our muscles, organs and cells, are living tissue and, like them, our bones are continuously being replaced. To properly replace themselves bones need a healthy lifestyle including quality water for hydration, fresh air, proper bone exercises and a nutrient-rich diet, including proteins and collagen. Quality sleep is critical as that is when the bones do their most repair work.

Here is how it works: the osteoblasts build new bone and the osteoclasts collapse and break down old bone. The two work together in rhythm along with other special cells, including osteocytes which ‘feed’ our bones.

Special bone exercises signal the osteoclasts that it is time to break down old bone but if there is no signal the osteoclasts do nothing so the osteoblasts say, ‘Oh, you’re not breaking down old bone so I do not need to build new bone.’ When this happens our bones begin to decay and weaken with time. This causes low bone density which leads to osteoporosis.

The exercises that signal the osteoclasts to begin their tasks are weight-bearing and weight resistant exercises. The good news is strenuous weight-lifting is not required, and may even be detrimental. The best weight-bearing exercise is a brisk walk. Other easy and effective exercises are wall push-ups and lifting weights. Instead of spending extra money to purchase weights, use food cans starting with tuna fish-sized cans then graduate to soup cans, and go from there. Even dancing is weight-bearing and counts as bone exercise.

It is a relief to know researchers have discovered osteoporosis is reversible. If you are concerned about yourself or a loved one check with a health practitioner who is knowledgeable about this disease. There are affordable tests to determine one’s bone density, and there are some drugs on the market that can help slow down, and possibly help reverse bone deterioration. A healthy lifestyle is critical.

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Crystal Linn is a multi-published author and an award-winning poet. When not writing, or teaching workshops, she enjoys reading a good mystery, hiking, and sailing with friends and family. See crystallinn.com.