Q: What food sources can deter osteoporosis and how can I get checked if I am at risk?

A: First of all, it is very important to work out all your life. Many people put off working out until they get into their 40s or 50s thinking that will keep them from getting osteoporosis. They don't realize that by the time you are in your 30's you have developed the bone mass you will have for the rest of your life.

The bones are being broken down and rebuilt in a 2-3 month cycle. This continues into your 30's where the bones absorb calcium and become strong and dense. As we get older, the body starts to reabsorb calcium from the bones, leading to bone loss from 3-5% causing the bone mass to shrink. About 8 million women and 2 million men suffer from osteoporosis.

Symptoms are back pain, loss of height, and bone fractures.

Bone strength depends on both their size and density as well as how much calcium, phosphorus, and other minerals they contain. Bone density loss can happen because of aging, endocrine imbalances, and not getting enough vitamin D and calcium in the diet.

Sources of vitamin D are milk, salmon, tuna fish, pudding made with milk, fortified cereals, egg yolks, cheese, supplements, and sun exposure.

Calcium sources are milk, cheese, cottage cheese, salmon, tofu, broccoli, eggs, kale, and fortified cereals and juices.

A Dual energy X-ray absorptiometry (DEXA) is the standard tool for diagnosis of osteoporosis. DEXA reveals a T-score, which is the number that shows the amount of bone you have compared with a young adult of the same gender with peak bone mass. A score above -1 is normal. A score between -1 and -2.5 is considered osteopenia, the first stage of osteoporosis. A score below -2.5 is considered osteoporosis.

Again, by the time you are in your 30's, you will have developed the amount of bone mass you will have for the rest of your life. So it is important to workout in your 20's to develop the strongest bone mass you can. Throughout and past your 30's, it is important to continue working out to keep the bone mass you currently have and slow bone loss.