While osteoporosis usually doesn't develop until the age of at least 65, the best way to prevent the bone disease is to take action now.

Osteoporosis is characterized by low bone mineral density and deficient bone structure. Bones become fragile, and the risk of fracture increases.

"Up until you're 30, you're building bone mass," said Mary Megyesi, an anthropology graduate student working on an osteoporosis dissertation. "You may get osteoporosis if you don't get enough bone mass built up when you're young. If you do a lot of things to build up bone then, it's much less likely you'll get it when you're older. The key is to build up as much peak bone mass as you can, when you can."

Strength training and consuming 1,000 milligrams of calcium every day helps build peak bone mass, said Jill Slade, an assistant professor of radiology.

One cup of milk contains about 300 milligrams of calcium. Cheese, yogurt, broccoli, turnip greens, tofu and beans are also rich in calcium. Orange juice and many cereals are usually fortified with calcium.

Taking calcium supplements, along with eating a diet rich in calcium, can contribute to healthier bones. But it's unknown if replacing a glass of milk with a supplement has the same effect, Slade said.

Vitamin D is necessary for building strong bones.

The sun provides vitamin D, but only 10 minutes of sunlight exposure per day is needed to achieve the daily dose. Vitamin D is also found in foods such as liver, saltwater fish and egg yolks.

Smoking, excessive alcohol consumption, caffeine and chronic use of anti-inflammatory steroids contributes to weak bones by hindering the absorption of vitamins and minerals.

"There's evidence caffeine interferes with our ability to absorb calcium," Slade said. "If you're having breakfast with yogurt and cereal, hold off drinking coffee."

People with a family history of osteoporosis are more susceptible to the disease. Other factors like gender, body size and ethnicity also serve as warning signs.

Osteoporosis is more common among women than men. The risk for lifetime fracture for women is about 40 percent and about 10 percent for men.

"Osteoporosis is more prevalent in women because women tend to have lower bone density," Slade said. "Men have maybe 25 to 30 percent more muscle mass than women."

Estrogen protects bone mass. After menopause, women are at an increased rate for developing osteoporosis.

The disease is also most common in white and Asian women. Slade said white and Asian women have lower bone mineral densities than black and Hispanic women.

Thin body frames are prone to osteoporosis. Severely thin adolescent bodies can develop premature osteoporosis — usually a result of problems such as anorexia or bulimia.

Competing in sports that require small body sizes, like dance, track and gymnastics, could also lead to premature osteoporosis, Slade said. In these cases, calorie intake is severely cut and body size drastically drops.

This can lead to amenorrhea, the loss of menstruation. Distribution of estrogen stops and bones become weaker. The longer amenorrhea occurs, the greater the probability that osteoporosis will develop and worsen.

"In theory, there should be a better chance of reversing (osteoporosis) at a young age than after the age of 30, because you're building bone when you're still young," Slade said.

Osteoporosis is also connected to people with Type 1 diabetes. Slade is involved in a study to determine why the risk is increased.

"We're trying to look at the actual bone composition instead of just measuring bone density," she said. "It's really important to understand what's happening inside the bone."

For more information or to participate in the study, call Slade at (517) 355-0120 ext. 351.