When you think of osteoporosis, you may picture a sweet old woman in a nursing home that's suffered a hip fracture.  While osteoporosis does more commonly affect the elderly (1/5 women over 50 have it), what we eat now can affect our bone health for years to come.  And some people can be at risk at a younger age if they've taken oral steroids, suffer an autoimmune disease or have had an eating disorder. Osteoporosis is the thinning of the bones and loss of bone mass that occurs over time and is the most common bone disease.  The leading cause of osteoporosis in women is loss of estrogen (related to menopause) and low testosterone in men.  Being sedentary, having a family history of osteoporosis or having a chronic illness such as kidney disease or rheumatoid arthritis also increases risk.  Other causes include being too thin, smoking and use of steroids.  Below are some foods to eat (or avoid) to prevent this debilitating condition.Bite this:

1. Dairy products.  Bones are made up of the minerals calcium and phosphorus.  Throughout our lifetime, the body uses them to build bone mass and without them bones become brittle and fragile over time.  Aim for a minimum of 3 servings of dairy products/day.  Yogurt, low fat milk and natural cheese are the best sources, but fortified soy milk and processed cheese also contain calcium.
2. Green leafy vegetables.  Vegetables such as kale, mustard greens, broccoli and Brussels sprouts not only contain calcium, but are also a great source of vitamin K, a fat-soluble vitamin known to be linked with bone density.  Aim for at least one serving of leafy greens/day, but more certainly can't hurt!
3. Green tea.  This popular beverage known for cancer prevention may also aid in protecting your bones. Scientists have found that the component epigallocatechin (EGC) in tea increases the activity of key enzymes responsible for bone growth.  In addition, ECG blocks the formation of osteoclasts, which are cells that weaken bone structure.
4. Vitamin D. This powerful fat-soluble vitamin is actually a hormone that affects cellular function from head to toe. Its main function is to increase calcium absorption, and scientists estimate that up to 75% of the US population could be vitamin D deficient.  If you're over the age of 50, African American, obese with a BMI; 30 or have an autoimmune disease (lupus, RA, celiac disease, etc), it may be worth having a vitamin D level checked.  Sources of vitamin D include casual sun exposure, fortified dairy products, salmon and supplements.  Check with your MD first about how much to take.
5. High potassium fruit such as bananas, citrus fruit, kiwi, melon, peaches and mangoes contain acid buffering potassium, which protects bones from break-down.  Aim for 3 servings of high potassium fruits/day.

Not that:

1. Alcohol.  Too much booze not only kills your liver and brain cells, it's also bad business for bones.  Excessive alcohol intake inhibits calcium absorption and also interferes with the liver where vitamin D is activated.  Limit cocktails to one or less per day.
2. Sodium. There's reason beyond high blood pressure to avoid salty food.  Excessive sodium intake increases calcium loss in the urine, which can lead to bone loss over time.  Don't just get rid of your salt shaker.  Go easy on frozen meals, canned food, fast food, boxed rice and pasta dishes and high salt snacks.
3. Soft drinks.  Maybe they're called soft drinks because too much of them leads to a soft belly and soft bones?  In addition to caffeine, phosphoric acid in soft drinks upsets calcium balance in the blood and can lead to bone loss because it interferes with acid-base balance in the body.  Switch to unsweetened iced tea if possible.
4. Very low calorie diets.  While being overweight or obese certainly isn't helpful to bone and joint health, excessive dieting can wreak havoc on bones as well.  Women that suffer eating disorders upset the balance of hormones (namely estrogen) in their bodies, which impacts bone density and risk for fractures.  You can be too thin!
5. Too much coffee. Coffee actually has several health benefits, including reducing risk for type 2 diabetes, Parkinson's disease, dementia and certain cancers.  But studies show consuming over 9 cups of coffee/day upsets calcium balance in the body.  It would also likely cause insomnia!  Enjoy your morning brew, but be sure to meet your calcium needs (perhaps by adding low fat milk to it)!