Osteoporosis is a condition characterized by a decrease in the density of the bone, decreasing its strength and resulting in fragile bones. Osteoporosis causes your bones to become abnormally porous, which causes them to be able to be compressed like a sponge. It can last for years, or it can be lifelong. You then become a frequent victim of fractures in your bones. Those at higher risk of developing the condition those who have a thin and small body frame, are Caucasian or of Asian descent, are female, have a low calcium diet, smoke cigarettes, and excessively consuming alcohol. You also have a higher risk of having osteoporosis if the condition runs in your family.

This condition has been shown to be hard to detect and diagnosis because osteoporosis can dwell in someone without presenting any symptoms until one breaks a bone. The main and most important symptom associated with this condition is pain. The pain levels vary depending on the location of the break or fracture. In some, osteoporosis can cause considerable pain to the body; can decrease quality of life; may inhibit performing normal daily activities, such as going to work, due to the inability to carry oneself throughout a typical day; and can then lead to disability. X-rays are able to reveal osteoporosis of the bone, but the down side is that at least 30 percent of the bone has already been lost by that point, and X-rays are not accurate when indicating bone density.

Estrogen also plays a huge, important role in maintaining bone density in women. This is because estrogen is a sex hormone that promotes the activity of osteoblasts, which are cells that produce bone. After menopause, estrogen levels drop, and the loss of bone density accelerates. This is also referred to as postmenopausal osteoporosis. During the time after menopause, a woman can lose from 25 percent to 30 percent of her bone density.

There is no curable treatment for osteoporosis, but there are ways to slow it down. Get active daily, preferably five days a week for 20-30 minutes each day. Increase your calcium and vitamin D intake significantly through the consumption of foods or supplements or through medications that aid in the prevention of bone loss and breakdown. People who live in sunny regions and lead active lives usually tend to produce more vitamin D than those who live in less temperate regions, which only means those people have to work just a little harder.

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Best food for stronger bones:

• Spinach
• Broccoli
• Collard Greens
• Kelp
• Almonds
• Dried Figs
• Brazil Nuts
• Bok Choy
• Mustard Greens
• Kale
• Sesame Seeds
• Flaxseeds
• Milk
• Soy Milk
• Yogurt
• Cheese
• Salmon
• Eggs
• Oranges
• Papayas
• Kiwis
• Pears
• Celery
• Cucumbers

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Grilled Salmon With Tomatoes, Spinach, and Capers

Ingredients:

Four 6-ounce salmon fillets,skin on
Pepper, to taste
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 pound plum tomatoes, chopped
3 ounces baby spinach
1 tablespoon capers, rinsed and drained
1 lemon, sliced into 4 wedges

Directions:

1) Heat the oven to broil. Lightly coat a large heat-resistant baking dish with cooking spray.
2) Place salmon, flesh side up, in the baking dish, lightly season with salt and pepper, and broil without turning until salmon is cooked through, 8 to 10 minutes.
3) In a large saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until softened, about 7 minutes. Stir in tomatoes, spinach, and capers; cook for 2 minutes longer. Remove the pan from the heat.
4) Remove salmon from broiler and transfer to 4 serving plates. Spoon tomato mixture over salmon, squeeze lemon wedges over the top, and serve warm.

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Grilled Eggplant Panini

Ingredients:

2 tablespoons reduced-fat mayonnaise

2 tablespoons fresh basil, chopped
2 tablespoons extra-virgin olive oil, divided
1 small eggplant, cut into eight 1/2-inch slices
1/2 teaspoon garlic salt
8 slices whole-grain bread
8 slices mozzarella cheese, thinly sliced
1/3 cup roasted sweet red peppers, sliced
4 slices red onion, thinly sliced

Directions:

1) Preheat grill to medium-high.
2) Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
3) Grill eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
4) To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion, and the remaining slices of bread. Cut in half and serve warm.

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Citrus Berry Smoothie

Ingredients:

1 1/4 cups fresh berries
3/4 cups low-fat plain yogurt
1/2 cups orange juice
2 tablespoons fat-free powdered milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract

Directions:

Place berries, yogurt, orange juice, powdered milk, wheat germ, honey, and vanilla in a blender and blend until smooth.

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Written by: Hillary Griffin