Are you taking care of your bones? Osteoporosis is a widespread condition -- it's estimated that nearly eight million American women are battling it. So it's important to take proactive steps to protect your bone health. May is Osteoporosis Awareness and Prevention Month -- a good time to bone up on the simple steps you can take to strengthen your skeleton.

• Exercise is one of the most important things you can do to build strong bones. Be sure to choose weight-bearing activities, like jogging, tennis, and jumping rope. Lower impact activities, such as walking and stair climbing are also weight bearing.
• Nutrition also plays a role in bone health. Choose plenty of calcium-rich foods, like low-fat dairy, dark leafy greens (like kale), broccoli, almonds, apricots and figs. Remember, calcium and vitamin D work hand in hand, so be sure to get plenty of vitamin D, as well. Sources of vitamin D include fortified foods, supplements and small doses of sun exposure.

It's also important to quit smoking and limit your alcohol intake. And check with your doctor to see when he/she recommends a bone density test.

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Nearly 44 million people in the U.S. are living with osteoporosis. The disease, which causes bones to be thin and brittle, strikes women more often than men. It's never too early to make the lifestyle changes that will help develop strong bones:

• Weight-bearing activity. Exercises such as walking, jumping rope, and jogging help build bone. Strength training is also important for bone health.
  
• Calcium. Eat a diet rich in calcium and be sure to get appropriate amounts of vitamin D (through sun exposure and fortified foods -- supplements are also available).
  
• Salt. Limit salt intake as it causes your bones to excrete more calcium.
  
• Break bad habits. Smoking can be bad for bone health as can drinking alcohol and drinking soda.

Check out the gallery for age-specific bone health recommendations.

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Once, I was at my son's school during recess and noticed that (other than a few exceptions) it was mostly boys playing kickball and girls sitting in small groups around the jungle gym chatting and playing cats cradle. At the time, I didn't think much of it, but I was reminded of it the day when I read an article about how young and old females aren't as active as males.

Researchers from Liverpool John Moores University followed 10 and 11-year-old children during recess and found that boys tend to engage in more active play than girls. On the flip side of the coin, another study found that women over age 70 are less likely to be active than men.

It's important for everyone to be active. But it's certainly important for girls (during the formative years when their bones are growing) and older women (who need to maintain bone density) to be physically active.

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Fitness is important at any age -- it keeps your body looking and feeling good, it helps prevent a host of chronic conditions, and it boosts your energy. But as you approach the big 4-0, there are some additional reasons why exercise is important.

Exercise helps alleviate some of the symptoms of perimenopause, which can begin anytime during your 40s. Exercise is also a proactive measure against the estrogen loss that will occur later during menopause; it can help prevent related problems such as bone loss. Menopause may seem far away -- but being active now will make it easier when menopause comes knocking on your door.

Revolution Health has fitness tips for women in their 40s:

• Increase your core strength, balance, and flexibility. Improving these areas and maintaining them will help prevent falls and stiff, achy joints as you get older. Activities such as Pilates and yoga will help. AOL Health has tips on strength and flexibility exercises.
• Do weight-bearing exercise. Bolster your bone density by participating in weight-bearing activities such as jumping rope, aerobics, tennis, and jogging.
• Keep up the cardio. Cardio workouts will help keep your heart strong and help you maintain a healthy weight.

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Occupational Therapist and uber fit mom Wendy Alexander knows her stuff and shares a simple strategy for staying strong and fit! Who knew it could be so easy?

To learn if yoga is right for you, the top 10 things a wellness chef wouldn't eat if you paid her, and to check out more health and fitness videos ...

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It's a well-known fact that older women need calcium and vitamin D to fight bone loss. But it's also important that younger, active women get calcium and vitamin D to prevent stress fractures.

A recent study looked at more than 5,000 female U.S. Navy recruits and found that those who didn't take additional calcium and vitamin D were 25% more likely to suffer a stress fracture.

The authors of the study recommend that women take calcium and vitamin D supplements before starting any new exercise regime. But you can also opt to get your calcium and vitamin D naturally. Dairy products such as low-fat milk, yogurt, and cheese are good sources of calcium, but there are other nutrition sources as well. Your best source of vitamin D is the sun; fish and vitamin D fortified foods (milk, orange juice, and cereals are often fortified with vitamin D) are also sources.

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Losing weight fast is widely regarded as really unhealthy. But researchers in Louisiana are questioning this notion, according to this article on Calorie Lab. In recent studies, diet very low in calories (we're talking 890 calories a day here) were shown to be and effective and fast way to lose weight without leading to dangerous loss of bone density.

I don't know about you but I'm still not convinced. There's no way eating less than 1000 calories a day can be good for you.

However, in related news, the same article points out that weight loss surgery like gastric bypass surgery, can lead to extensive bone loss. Researchers say that taking higher doses of supplements may help.

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On Sunday, a marathon will take place in my city. There will also be a half marathon, a kids marathon, and a 5K. I've got a handful of friends of who will challenge themselves in the name of fun and fitness by running in these races and while I won't be one of the competitors this year, I may entertain the idea next time around. Part of me is intrigued by the physical accomplishment I could make by conquering more than 26 miles. Part of me just wants to participate in an event that has the power to save lives in five different ways.

The Five Points of Life races, sponsored by LifeSouth Community Blood Centers, are designed to raise awareness about the need for five life-saving donations -- blood, apheresis, bone marrow, organs and tissue, and cord blood. Some event participants and volunteers are donors, some are recipients, and some are both. Donors are asked to wear an orange ribbon on race day. Recipients: a blue one (we're Gators here, hence the orange and blue). The ribbons will serve as reminders of the importance of saving lives.

Should I run next year, I'll be wearing a blue ribbon, in honor of the several units of blood I received while hospitalized three years ago with chemotherapy-induced low blood counts. What a thrill it would be to publicly acknowledge the gift I was given. What a thrill it would be to run all those miles.

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I know I need to keep my bones strong because my grandmother, when she was alive, had osteoporosis. The more she aged, the more rounded her frail little back became. And like many seniors do, she eventually broke a hip and struggled to recover from this bone-crushing experience.

Ideally, I would have built strong bones nearly a decade ago -- it's most important before the age of 30 and can be the best defense against developing osteoporosis, a disease in which bones become fragile and are more likely to fracture, or break. Typically occurring in the hip, spine, and wrist, osteoporosis can be prevented. Good thing, because there is currently no cure or treatment for the disease.

Straight from the National Osteoporosis Foundation, here's how you can baby your bones.

• Get your daily recommended amounts of calcium and vitamin D.
  
• Engage in regular weight-bearing exercise.
• Avoid smoking and excessive alcohol.
• Talk to your healthcare provider about bone health.
• When appropriate, have a bone density test and take medication.

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For over 30 years, the medical community has prescribed vitamin D to patients with kidney disease in order to help maintain strong bones. But a new meta-analysis of many different studies concludes that this practice doesn't really help in achieving the goal it's supposed to.

The whole reason why this is prescribed was because diseased kidneys can't remove excess phosphorous from the body. Blood calcium drops due to the fact that phosphorous keeps building up. As a result, calcium is removed from the bones, hence the reason they become so weakened. This is how vitamin D became so prevalent, but the fact of the matter is that they really don't know if it helps their condition at all.

Risk of death, bone problems and other issues did not consistently change over time, even when they took the supplement compounds. In an editorial with the analysis, one associate professor of medicine out of Canada states this is evidence enough to challenge "many of our common practices." He continues by conceding that more research still needs to be done. Even so, the researchers say patients should continue following prescriptions, and more importantly pay attention to preventive measures.

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Tea is a great substitute for soft drinks, and if you choose the 'green' variety, you're getting an extra does of antioxidants as well as other disease-fighting agents right there in your beverage.

In addition to those proactive health benefits, a new study shows that consumption of tea may increase bone density. The study involved women who were shown to have heightened bone density after drinking tea compared to those that did not drink tea.

Is tea about to be marketed as an osteoporosis treatment? I doubt that. However, the bone density measurements at issue in this study -- all taken from 275 women between the ages of 70 and 85 -- did see marked improvements over the five-year study time frame. Note that black and green teas are the specific ones referenced in this study -- not herbal teas.

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Ouch! I have shin splints. It's a common running-related injury with the official name medial tibial stress syndrome. This highly medical term really just refers to pain along the shinbone (tibia), the long bone in the front of the lower leg. The pain is caused by an overload on bones and tissues. The bad news is that the discomfort I feel when I run is slowing me down. The good news is that my problem can be alleviated.

Rest is one treatment plan. I don't mean giving up on exercise altogether, but switching to a low-impact program is certainly wise. I could try swimming, biking, walking, and weight training, for example, while my legs heal. I can ice the affected area for 15 to 20-minute intervals, four times per day, for several days. I can elevate my shins above my heart, take an over-the-counter pain reliever, make sure my shoes fit my foot, my stride, and my sport, look into arch supports to disperse stress on my shinbones, strengthen the area with exercises such as toe raises, and then gradually resume running. I can also broaden my running horizons -- which I plan to do starting this week.

A free series is being offered here in town to prep area runners for a local marathon in February. I don't have any big plans to run 26.2 miles anytime soon, but there's no doubt I can learn a thing or two about proper running. So I'm headed to the first seminar on Tuesday. The topic: Core Strengthening, Form Running, and Dynamic Flexibility. I'll be back to report on what I learn. In the meantime, tell me what you do about shin splints. Any words of wisdom about how you prevent or treat this irritating injury?

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My grandma had osteoporosis. For her, it reared its ugly head in her back which became more and more rounded with each of her passing years. It caused her great pain. And it caused her to continually urge me to stand up straight and practice good posture -- which is important for young women like me who wish to maximize bone health. But even more critical for mostly Caucasian and Asian women is weight-bearing exercise and resistance training.

Walking, running, dancing, and playing tennis are just a few good weight-bearing activities. Biking and swimming don't count because they provide no impact of bones on the ground.

OK, so are you ready for your mission? Here's what you've gotta do: Start slow if you must and tackle 10 minutes of walking three times per week. Gradually build up to 30 minutes a day, five times per week. Do more if you can. Then add weights for resistance. Take on some strengthening exercises for 20 minutes, three times per week. If you don't feel very fit at the moment, begin walking with ankle weights and then tack on small amounts of weight, beginning with one pound and working your way up.

Personally, I hope to turn back the clock on osteoporosis. How about you?

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We've all heard about the many benefits of drinking green tea, but what about all of the other varieties available? If you're bored of always drinking the same cuppa but still want to get some health benefits out of your morning brew, why not try white tea?

According to this, white tea offers a range of health benefits and would be a great option for those wanting to switch from the black or green varieties. Among its many benefits:

• Helps lower blood pressure and cholesterol and so it looks after your heart.
• Full of antioxidants, which help prevent a range of cancers including colon and stomach.
• Creates a stronger immune system as it's thought to kill bacteria and viruses, and also lowers stress.
• Contains fluoride which helps keep teeth strong.
• Studies have shown that it improves bone density.

Not bad for a cup or two a day!

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It's slightly comforting to see that an osteoporosis drug intended to prevent bone fractures and other problems actually prevents deaths due to those situations. Medical experts said this week that the osteoporosis rug Reclast caused 35 percent fewer fractures in patients taking the drug, along with 28 percent fewer deaths.

Normally, I am skeptical of claims like this unless it is backed with verifiable data and clinical studies without any outside influence (that's increasingly hard to find), and this no study is any different.

Although no other osteroporosis drug in the last 15 years has showed the results Reclast has, all variables must be equal or the comparison is invalid, right? I'm not against Reclast, but where are all the specific results from this study? Not in the story, of course.

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