Osteoporosis affects men and women over the age of 60 resulting in fractures from brittle bones, but osteoporosis is preventable with exercise, calcium and vitamin D. As bones age, they become depleted of the mineral, calcium, which is not consumed or absorbed in sufficient quantities to replenish the body’s supply. Bone density is lost and the bones, particularly in the spine, hip, pelvis, wrist and upper arm, become fragile.One in three men over 60 are likely to have a fracture from osteoporosis, but women are at a greater risk because oestrogen is important for bone health and during menopause, oestrogen levels decrease causing more rapid mineral loss. Calcium is particularly important during rapid bone growth, which occurs in adolescence, and during menopause, which is a period of rapid bone loss. Surplus mineral is stored in the bones, but needs to be continuously replaced by consumption of calcium-rich foods: low-fat dairy products like milk, cheese and yoghurts; oily fish like sardines, salmon and tuna; dark leafy green vegetables like spinach, collards and broccoli; tofu and almonds. However, consuming too much salt or protein can result in calcium being excreted.Vitamin D is required to increase absorption of calcium by the digestive system and the best way to boost vitamin D levels is with exposure to sunlight for 20 minutes each day. However, vitamin D can also be found in oily fish, eggs, oily spreads, milk and yoghurt and other fortified foods.In addition to calcium and vitamin D, exercise is necessary to prevent osteoporosis by increasing bone density and strength, but it must be done regularly and in a specific way - cardio exercise should be weight bearing and it should be accompanied by strength training.See also: Strength Training is Ageing's Body Manager.Image: ShutterstockResources: Exercise and Osteoporosis – Extract from “Get in Shape” by Itra Buttrose and Lee Campbell - TheFoodCoach / The D-Lightful Vitamin D – Tara Dellolacono Thies – Fit 4 Mom