Osteoporosis which means "porous bones" is a disease in which bones become fragile and the likelihood of them breaking becomes much greater. While men can experience this disease, women are four times more likely to be affected. In fact, if preventative treatment is not applied, osteoporosis can progress painlessly until a bone breaks. While any bone can be affected, these breaks, which are known as fractures, occur typically in the hip, spine, and wrist.

In most cases, bones weaken when you have low levels of calcium, phosphorus and other minerals in your bones. Osteoporosis can also accompany endocrine disorders or result from excessive use of drugs such as corticosteroids.

In the early stages of bone loss, a person rarely experiences pain or symptoms. However, once osteoporosis begins to weaken bones, a person begins to experience signs and symptoms such as back pain, loss of height and fractures that occur in the vertebrae, wrists, hips or other bones.

The size and density of your bones determines their strength. Your bone density is determined by the amount of calcium, phosphorus and other minerals within the bones. Deficiencies in minerals such as these can result in bones becoming less strong and eventually losing their internal supporting structure.

Your likelihood of developing osteoporosis depends on two things really. The first is how much bone mass you attain between ages 25 and 35 (peak bone mass). The second is how rapidly you lose that peak bone mass later. The higher your peak bone mass, the less likely you are to develop osteoporosis as you get older. Lack of vitamin D and calcium in your diet may lead to a lower peak bone mass and accelerated bone loss later.

In your quest to keep your bones healthy throughout life, three factors are essential:

1. Regular exercise.

2. Sufficient amounts of calcium.

3. Sufficient amounts of vitamin D, which is essential for absorbing calcium.

Therefore, it shouldn’t be too hard to figure out what you should add to your daily regimen.

Calcium - I recommend taking 1,000 mg every day. Premenopausal women over age 35 who ingest less than 1,000 mg are likely to develop of negative calcium balance. Much research confirms that calcium is an essential nutrient in the prevention of bone fractures associated with bone loss. Aside from that, low calcium intake has been shown to contribute to the development of hypertension and certain types of cancer.

Magnesium - Supplementing with magnesium is just as important as calcium in the prevention and treatment of osteoporosis. I recommend taking 400mg every day. However, it must be supplemented with calcium to optimize bone response. Magnesium intake has also been shown to enhance bone mineral density.

Vitamin D3 - (Cholecalciferol). My recommendation is 400 IU depending on age, gender, pregnancy and/or lactation. This nutrient is has been shown to:

- Prevent bone loss in elderly women.

- Stimulate the transportation of calcium across intestinal mucosal cells through initiating the production of a calcium-binding protein within the cells.

- Stimulate production of the protein matrix of the bone called osteocalcin, by osteoblasts.

- Aid in the activity of the enzyme alkaline phosphatase and collagen synthesis.

- Influence the development of bone by altering chondrocyte differentiation.

Now that you know what supplements to take, let’s talk about some changes you can make to your overall lifestyle to effectively prevent osteoporosis.

First, try to get at least 15 minutes of natural sunshine twice a week to help with vitamin D production.

Always seek alternative treatment rather than the use of steroid and other medications, which can lead to osteoporosis.

Join the gym - Regular weight bearing exercises are essential for maintaining or building bone density.

Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Here’s a special F-R-E-E 38 page report titled, “The Best Natural Ways to Lower Your Blood Pressure, Reduce Your Waistline and Take Back Your Health:”