Essential steps to strengthen your bones

Osteoporosis is a silent disease that weakens bones and raises the risk of fracture, yet it is all too common. This disease affects bone density and can affect anyone, though it is most common in older women.   At 50, bone mass loss begins for men and women because the bone-rebuilding process has slowed. Insufficient physical activity and poor eating habits may also contribute. Osteoporosis, fractures, and falls can all result from a loss of bone density in women of more than 20 percent in under a decade.   The good thing is that you can lower your risk by adopting some bone-strengthening routines. The best time to prevent bone-thinning osteoporosis is during the first two decades of life. Peak  bone  mass can be most influenced by consuming sufficient amounts of calcium and vitamin D and engaging in bone-strengthening exercises. There's no reason to give up hope if you're over 20. It's never too late to start doing good things for your bones. You can also take bone s