A "call to action" on International Women's Day. Take control of your bone health - building bones for a better you!

Ladies, let's use International Women's Day this year to challenge at least one area of your health that you can take control of! Osteoporosis is a condition that causes bones to become thin and brittle. A slowly progressive disease, it is not something that happens overnight - bone loss is often painless and can occur without a single symptom for years before the first noticeable signs appear. Many sufferers do not realise they have osteoporosis until they fracture a bone, and sometimes not even then, which is why the condition is often referred to as a 'silent epidemic'. Don't let this limit your quality of life; read on to hear from a sufferer and a specialist to understand what you can do to manage and slow the progression of this condition.

Dorothy Anderson was diagnosed with osteoporosis four years ago. "I was getting some pains in my back and went to my doctor for a check-up, hoping it was going to be nothing," she says. "They suggested I have a scan; and when I did and it showed I had osteoporosis I was surprised with the diagnosis; it didn't even occur to me that it might be osteoporosis even when I fractured my wrist, twice!"

The good news is that, whatever your age, you can take control of your bone health with a few small, simple changes. Building strong healthy bones when you are young can reduce the risk of developing osteoporosis, as having greater bone reserves can help counter the effects of the inevitable bone loss that occurs with ageing. However, it is never too late to start looking after your bones. Once bone loss reaches a certain point therapeutic intervention does become necessary, however non-therapeutic options such as exercise (fitness/weight training and cardiovascular exercises), lifestyle choice and calcium and vitamin D supplementation should not be disregarded.

Contrary to popular belief osteoporosis can occur at any age, although it is more common in older people. Women are particularly at risk after the menopause (postmenopausal osteoporosis), due to a significant decline in oestrogen levels, leaving bones fragile and susceptible to fracture.* It is estimated that, in Europe alone, about 800,000 patients will suffer a hip fracture each year, with the cost of all osteoporotic fractures at approximately €25 billion.**

Keep on moving ...
Many people with osteoporosis might not even know or are reluctant to do any form of physical activity for fear of further damaging their bones, however improving muscle strength through any kind of physical activity really helps to strengthen bones. Exercise is one of the most important things that people with osteoporosis can do to help themselves since, not only does it reduce bone loss, but it also reduces the risk of falls which often precede a fracture.

"Although you can't cure osteoporosis, you can help to prevent its development and progression by making a few simple lifestyle changes," says Professor Juliet Compston, Professor of Bone Medicine at the University of Cambridge School of Medicine, Cambridge, UK, "Exercise is one such lifestyle activity that people can do to strengthen bones with, for example, dancing as a fun, beneficial form of exercise."

More information on osteoporosis can be found in a new educational lifestyle guide, 'Your Guide to Better Bone Health' which can be downloaded from www.osteoporosis-disease.eu. This guide is available to help women minimise their risk factors for osteoporosis and provides concise and practical advice on diet and lifestyle choices.

It also supports a new educational programme, launched at the end of 2009, which aims to encourage people with osteoporosis to use ballroom dance exercises to help strengthen their bones and slow the progression of the disease. 'Improvement through Movement', an easy to follow programme of ballroom dance steps based on the styles of the Waltz, Quickstep and Rumba, demonstrates that dance can be accessible to all, regardless of age and ability. The DVD is available to patients through physician practices.

Eat your way to stronger bones ...
Strong, healthy bones are impossible to achieve without a balanced intake of key nutrients in your diet. A healthy diet is one that emphasises fresh, unprocessed foods, such as whole grains, fruit and vegetables, nuts and seeds. Eating a healthy diet from childhood and adolescence, into adulthood, can help to build bone density and reduce the possibility of suffering from osteoporosis in later life. Says Professor Compston, "Bone is a living tissue, like the rest of the body, so what you put in your mouth will influence how strong your bones will be. Most people are aware that you need calcium to build strong bones, but there are other essential nutrients required to help fight against the battle of brittle bones, especially protein and vitamin D."

Key nutrients in your diet should include the following:

• Calcium plays a vital role in the development and maintenance of bone tissue. Milk, cheese, yoghurts and other dairy products are the most commonly known sources of calcium;
• Vitamin D can be formed in the skin through exposure to sunlight, as well as through dietary intake;
• Iron is vital to the formation of optimal bone structure and bone strength and can be found in fruit, vegetables and grain produce;
• Vitamin C, found in oranges, strawberries, cabbage and spinach serves as the activator for certain enzymes, in order to create maximum bone strength;
• Zinc is also need to help improve bone strength. Red meat, poultry products, fortified cereals, beans and nuts all contain zinc;
• Proteins are known as the building materials of the body. Foods such as meat, beans and dairy produce are all good sources of protein. However, too much animal protein can increase calcium loss and therefore protein should be eaten in moderation;
• Magnesium helps to improve bone quality, and also enhances the ability of the body to absorb calcium. Spinach, potatoes, whole grains and oats all contain magnesium.

However, there are also a number of 'bone mineral robbing' bandits which can increase your risk of osteoporosis and should therefore be avoided (or at least taken in moderation) including salt, sugar, caffeine, refined grains (for example bread), fizzy drinks and nicotine.

Osteoporosis can seriously impact on quality of life, but it doesn't need to. Mrs. Anderson says, "Having osteoporosis has affected me to an extent, but I refuse to let it take over. I still carry on and live my life, almost as I did before". You too can take steps to make small, yet significant changes in your everyday life. If, for example, your limit fizzy drinks, eat fat-rich fish at least once-a-week, reduce your caffeine and alcohol intake, try to replace salt with herbs in your diet and quit smoking, you can help build your bones for a better you!

For further information on how to ballroom dance your way to stronger bones, and to download "Your guide to better bone health", please visit www.osteoporosis-disease.eu.

* BUPA. Osteoporosis. http://hcd2.bupa.co.uk/fact_sheets/html/Osteoporosis.html. Last accessed 2 February 2010.

** International Osteoporosis Foundation. Facts and statistics about osteoporosis and its impact. Available at http://www.iofbonehealth.org/facts-and-statistics.html#factsheet-category-22. Last accessed 8 February 2010.

International Women's Day 2012 on