Research has proved that women are more prone to osteoporosis than men. This is because the average man has more bone mass than women. This condition is passed on through the generations and you are more likely to develop the condition if some one in your family has had it in the previous generations. Also, women do not get appropriate amounts of vitamins, calcium and exercise. This puts them at greater risk. Another reason that may attract the condition in women is the hormonal changes that they go through during menopause.

How to lower the risk of osteoporosis

The first thing that women need to do is to exercise. Merely sitting around and hoping for the disease not to attack them is not enough.

A change in diet is very important. Milk is a good source of calcium; however there are several other forms of gaining the calcium; especially for those who are lactose intolerant. Calcium fortified fruit juices like orange juice is widely available. You can also include vegetables like broccoli, almonds, figs and nuts and green leafy veggies in your diet to supplement your calcium requirements.

Women also need to increase their intake of vitamin D rich foods. A regular dose of natural vitamin D that you can get from the sun clubbed with adding the vitamin in your diet will help you to build stronger bones. While you can choose to get your source of the vitamin via supplements you may also get the nutrients from food items like fortified rice and tuna. Salmon and eggs are great sources of the vitamin too.

You can also get a healthy dose of calcium and vitamin D from cheese, yogurt, ice cream and tofu. Soy milk is a rich source of vitamin D and is extremely nutritious.