Exercise is a great way to fight osteoporosis early in life.  Believe it or not, exercise is critical for the prevention of weak bones and, besides its other positives, this is just another reason why exercise should be a daily part of your routine.  Any weight-bearing exercise is particularly good for osteoporosis, such as weight training, running, or other high-impact sports and activities.  While you have probably heard that running is hard on the knees or hips, in reality your bones are getting stronger the longer one continues this type of activity.  The striking and impact of your foot on the pavement or hard ground actually works to harden the bones to breakage over time.

Weight training is another very popular exercise that is good in preventing osteoporosis.  Weight training has become increasingly more popular over the years, and gym memberships have risen drastically as men, women and children alike can now be found lifting weights for good health.  Weight training also helps to increase bone density, as well as improve your posture, improve your mood, and many report an improvement in self-confidence.

Other than exercise, you can help prevent osteoporosis with certain supplements.  Some of the most common supplements for the prevention of osteoporosis are calcium and vitamin D.  Most people are aware that calcium is important for strong bones and teeth.  They hear it on commercials and their parents tell them from the time they are little to drink their milk. However, most people probably do not take it as seriously as they should.  It really is a good idea to supplement with calcium every day to help prevent osteoporosis down the road.  Calcium supports bone density and bone healing.

While it is true that milk and other dairy products are a good source of calcium, you may not be getting all the calcium you need from these sources.  If you are a vegetarian or vegan especially, who does not consume any dairy products, it is especially important for you to take a calcium supplement.  Broccoli and fortified orange juice contain good amounts of calcium, but you probably cannot stomach enough broccoli to make it worthwhile.

Vitamin D occurs naturally with sunshine, so getting your exercise outdoors can help provide you with the vitamin D you need.  Remember to wear your sunscreen, of course. While outside activity in the sun can be a wonderful and fun source of Vitamin D, you will likely not get enough of it without supplementation.  Some areas of the country are sunnier than others, and then there are the winter months to consider when people tend to stay indoors more often.  With the amount of Vitamin D supplements available, it can easily be incorporated into your daily routine.

In keeping up with your protein consumption, and also increasing your Vitamin C and Vitamin K intake, you can also help keep your bones stronger and prevent osteoporosis.  Again, you can do this by supplementing if you are uncertain as to whether your diet provides sufficient amounts of these important vitamins.

A supplement called glucosamine chondroitin, which is actually two supplements generally sold in a compound as one, is very helpful with joint pain associated with age and increased activity level.  While not directly helpful for the prevention of osteoporosis, it is used to treat osteoarthritis.  You may want to consider adding this supplement to help prevent the aches and pains that sometimes occur in your bones as you age and try to maintain the same level of activity and fitness.

Supplementing with these vitamins, minerals, and aminos can be very beneficial when used in combination with a healthy lifestyle and diet.  Make sure to keep your alcohol consumption in moderation for healthy bones as well as cut out any smoking habit you may have, since smoking and heavy drinking both increase the risk of osteoporosis.  Follow these simple rules and you will increase your chances of having strong, healthy bones for life.

So in addition to resting often, exercising regularly, and giving up junk food, you need to be sure you’re getting all your vitamins and minerals. The best way to do this: Eat a variety of healthy foods. Our bodies absorb vitamins and minerals from food better than they do from supplements, and good food supplies thousands of protective components you won’t find in a pill. So even though your healthcare provider will likely have you popping pills on a daily basis, there’s no substitute for healthy eating. At this point in the book, we’ve probably said it a thousand times, but we’re saying it again: Eat a well-balanced diet of fruits, veggies, whole grains, nuts, seeds, and legumes. And be sure to change it up so you aren’t eating the same exact foods every day for nine months. This will ensure you’re getting a good variety of vitamins and minerals and nutrients.

And don’t be a cheap jerk. Buy organic! Studies show that conventional produce has significantly less phosphorous, iron, calcium, protein, riboflavin, and ascorbic acid than it did fifty years ago. Why? Because of all the chemical fertilizers, pesticides, and monoculture farming practices that came with the industrialization of our food production. Fortunately, studies show that organic produce has higher levels of vitamins, minerals, and antioxidants. Do not shrug this off. Vitamins, minerals, and antioxidants are everything to your health and your baby’s health. Pesticides can cross the placenta and cause neurological and reproductive damage to your unborn baby. Get in the habit now, because when your baby is a child, he or she will still need you to buy organic food. In 2003, a report from the Centers for Disease Control & Prevention found the urine of children tested twice as high as the urine of adults for some pesticides. And let’s not forget the University of Washington study on preschoolers. Those fed conventional diets tested six times higher for certain pesticides than the kids fortunate enough to be fed organic diets. So decide right now what kind of mom you want to be. Loving or lacking.

According to some research, the diets of pregnant women may be lacking in folic acid, calcium, magnesium, iron, zinc, and vitamins B-6, D, and E. But like everything else in the world of health, there’s a lot of conflicting information out there. Especially regarding vitamin supplements. Some researchers say, “Better safe than sorry,” and advise pregnant women to take a multi-vitamin. Others suggest just taking supplements for the things you could be deficient in. And some even say there’s no reason to supplement at all if you’re eating a well-planned, well-balanced diet and all your levels are good. So we’re gonna present you with a broad overview of what we’ve learned and let you decide, with the help of your health care provider, what’s best for you. Remember: We’re not the end-all, be-all on anything. So don’t be writing to us, asking, “What should I do about vitamins?” Ask your doctor for the most current RDAs on vitamins and minerals, read more on the subject from other sources, and then make an educated decision with his or her help. And be sure you develop a game plan regarding supplementation for pregnancy and breastfeeding.

(Warning: There’s nothing more boring than talking about vitamins. Sorry in advance.)

While there is a ton of conflicting information, one thing experts do agree on is that alcohol, tobacco, soda, sugar, and highly processed junk foods can cause the body to excrete vital vitamins and minerals. Another area of agreement is the importance of folic acid. Hopefully, you were taking it before you got preggers. (If you weren’t, don’t start freaking out now.) But it’s also important during your first trimester, as deficiencies can cause neural tube defects. You can get it from fruits, veggies, whole grains, nuts, seeds, and legumes (of course ). But most experts say, in addition to the folic acid you’re getting from your food, you should also take 400 micrograms a day.

Your doctor may suggest taking a supplement that has all the B vitamins. You can give your body extra help by eating a variety of fruits, veggies, leafy greens, whole grains, legumes, nuts, and seeds. However, in the case ofveggies (and fruits, too), cooking or overcooking can cause a loss of vitamins (and flavor too). So if you can’t eat them raw, try lightly steaming them. And if you have to boil them, just do it for the minimum time possible. They should still look alive, crisp, and brightly colored when you’re done cooking them. They shouldn’t look lifeless, mushy, or dull. Also be aware that high intakes of sugar, coffee, alcohol, nicotine, and black tea can cause nutrient depletion.

If you’ve decided to eliminate meat, eggs and dairy products from your diet, feel good about it. And know that plant foods contain all the vitamins except vitamins D and B-12. (We don’t say this meaning you should ignore your doctor’s orders for supplements. We just thought you’d like to know that, in general, plant foods have all the vitamins except D and B-12.) You may remember from earlier on that you can get vitamin D from sun exposure on your skin (though if you live in a northern climate this will be harder to do). And of course you can eat D-fortified foods like cereal and rice- or soymilks. And while small amounts of vitamin B-12 are present in bacteria, algae, tempeh, and fortified foods, vegetarian mothers-to-be should take supplements. (FYI: Many experts say all vegetarians should take B-12 supplements, not just pregnant women.)

So be sure to discuss B-12 supplementation with your doctor, for both pregnancy and breastfeeding. It’s a really important one for you and your baby. Babies born to moms who are deficient in B-12 can have anemia, developmental delays, impaired growth, and poor brain development.

Believe it or not, vegetarians and vegans eating a well-balanced, well-planned diet can have better levels of most vitamins and minerals than meat-eaters. You may wonder about iron. While our levels can be lower than average, they’re still in the normal range. So when some meathead tells you that vegetarians or vegans don’t get enough iron, tell him or her that we have no higher incidence of iron deficiency anemia than the general population. Regardless, do your best to eat iron-rich foods, like almonds, asparagus, avocados, chickpeas, black beans, lentils, apricots, prunes, wheat germ, whole-wheat bread, sesame seeds, white beans, cherries, broccoli, leafy greens, beets, carrots, fortified cereals, and rice- and soymilks. You can help your body optimize iron absorption by pairing up high-iron foods with high vitamin-C foods. Your doctor may test your iron levels throughout your pregnancy to make sure you aren’t anemic. If you are, you might have to take iron supplements, which can cause nausea, barfing, stomach upset, or constipation. (It can also inhibit zinc absorption. ) So eat right, fool!

The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

The above is an excerpt from the book Skinny Bitch Bun in the Oven: A Gutsy Guide to Becoming One Hot and Healthy Mother! by Rory Freedman and Kim Barnouin Published by Running Press; September 2008; $14.95US/$16.00CAN; 978-0-7624-3105-2

Copyright © 2008 Rory Freedman and Kim Barnouin

Author Bio Rory Freedman and Kim Barnouin started a movement when they wrote their best-selling manifesto, Skinny Bitch. Both a wake-up call and a kick in the ass, Skinny Bitch exposed the horrors of the food industry while inspiring people to eat well and enjoy food.

Freedman, a former agent for Ford Models, has been studying nutrition for fifteen years. She has one uterus.

Barnouin, a former model, holds a Master of Science degree in Holistic Nutrition. She has one son, Jackson, whom she was pregnant with while researching this book.