Human bones may seem solid, but like all things in our bodies bones gradually weaken and break down as we age, often to be replaced by new tissue. When the degradation of the bone occurs more quickly than the regeneration this causes the condition known as osteoporosis. This cognition causes bones to become weak and brittle making them more prone to breaking, even from seemingly minor accidents.

While doctors prescribe medications, such as Evenity (Romosozumab) to patients with osteoporosis, there are a number of other ways to help prevent osteoporosis in the first place:

1. Get regular bone density screenings
Osteoporosis is most common in women over the age of 65. This is why doctors will often suggest that females over 65 have regular bone density scans to monitor for developing osteoporosis in the bones. A screening of bone density is the only preemptive way to test for the development of osteoporosis. Waiting until a bone is broken from a minor fall or bump is not the best way to find out. Sometimes women under 65 will be advised to have regular scans if they have Rheumatoid Arthritis, have had recent weight loss, smoke or drink heavily.

2. Vitamin D supplements
Vitamin D is hugely beneficial in helping prevent the symptoms of osteoporosis. This vitamin specifically helps the absorption of calcium into the bone tissue which helps strengthen the bones. Vitamin D also helps strengthen muscles as well, which in turn improves balance decreasing the risk of a fall that may break a bone. It is suggested that people over the age of 50 should have a daily intake of 1200mgs of vitamin D.

3. Yoga
Exercise can be difficult for osteoporosis sufferers especially high activity due to the risk of falls or bumps. Yoga is low impact and allows for the strengthening of muscles and bone density. The poses in yoga help to stimulate bone formation and the use of all four limbs in many positions helps develop a more stable base.

4. Consume a calcium rich diet
Individuals between 18-50 years old should have a calcium intake of about 1000mgs per day. These recommended daily intakes increase to 1200mgs in women over 50 and men over 70 years old. This is because calcium is a key building block in the formation of new bone tissue. It is possible to take calcium supplements but a dietary regime with high calcium foods may be a better option. Low fat dairy products are a good option as are dark leafy greens, sardines with bones, and calcium enriched breakfast cereals.

5. Quit smoking
Tobacco smoke has been shown to adversely affect bone density causing it to decrease over time. Long time smokers may find themselves at heightened risk of developing osteoporosis in later life. It is vital that if not before but certainly after a diagnosis of this condition that smokers cease the habit. Continuing to smoke may reverse or mitigate the effects of any preventative step already being taken.

6. Resistance training exercise
High impact exercise is too risky with this condition but light resistance training is manageable. Running or lifting weights can cause undue pressure on bones and joints so a lighter method may be better. Using light resistance you can slowly build back bone density, improve muscle strength and balance. As you become stronger and more stable you can gently begin other more strenuous exercises with caution.